On-Your-Back Quad Stretch

طريقة الأداء

1. 01Lie on a flat bench or step, and hang one leg and arm over the side.
2. 02Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back.
3. 03Pull the belly button to the spine to stay in neutral. Press your foot down and into your hand. To add the hip stretch, lift the hip of the leg you're holding up toward the ceiling.
4. 04Switch sides.

نقاط الأداء الصحيح

• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.