Quadriceps Stretch
Half-kneeling, the hand on the back leg's side draws that foot up toward the buttock; the front of the back thigh stretches.
How to do it
Setup
Half-kneeling on a mat, front foot flat ahead, the other hand on the front knee.
Steps
- Reach back and take the back foot with the same-side hand.
- Draw the heel toward the buttock and tuck the pelvis.
- Hold and breathe, then switch legs.
Common mistakes
Kneeling on a hard floor: pad the back knee. Arching the lower back to reach the foot: tuck the pelvis and let the stretch come to you. Yanking the heel in: draw it slowly and stop where the thigh pulls.
Breathing
Slow and even through the hold.
