Standing Elevated Quad Stretch

طريقة الأداء

1. 01Start by standing with your back about two to three feet away from a bench or step.
2. 02Lift 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. 03Keep your supporting knee slightly bent and avoid letting that knee extend out beyond your toes. Switch 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.