QuadricepsBeginner

Standing Elevated Quad Stretch

Stretching movement using Other.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Quadriceps

Movement instructions

1
Start by standing with your back about two to three feet away from a bench or step.
2
Lift one leg behind you and rest your foot on the step,either on your instep or the ball of your foot, whichever you find most comfortable.
3
Keep your supporting knee slightly bent and avoid letting that knee extend out beyond your toes. Switch sides.

Technique guidance

Breathe slowly and evenly. Exhale as you ease into a comfortable range, and never use the breath to force a deeper position.

Use only a comfortable range; a stretch may feel like tension but should not feel sharp or joint-specific.
Come out of the position slowly and use support when balance is limited.
Inspect the implement and clear its movement path before starting.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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