Quad Stretch

How to perform

1. 01Lay on your side. Loop a belt, rope, or band around your top foot. Flex the knee and extend your hip, attempting to touch your glutes with your foot, and holding the belt with your hands. This will be your starting position.
2. 02With the belt being held over the shoulder or overhead, gently pull to increase the stretch in the quadriceps. Hold for 10-20 seconds, and then switch sides.

Form cues

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

Common mistakes

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