Lying Prone Quadriceps

in Quadriceps Exercise

Main Muscle Worked: Quadriceps

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Lying Prone Quadriceps - Exercise Guide

Step 1

Lie face down on the floor with your partner beside and in a kneeling position.

Step 2

Bend one knee and raise that leg off the floor, attempting to touch your glutes with your foot.

Step 3

Your partner then places one hand on either your lower back or glutes. The other hand of your partner should hold your raised ankle or knee and push your shin toward your butt. Continue until you feel a stretch on your quadriceps. Hold the stretched position for 10 seconds.

Step 4

After that, you then push your foot back to the floor while your partner stops you from doing so. Continue this for 6 seconds.

Step 5

After that, release and let your partner stretch your quadriceps for 30 seconds. Relax your leg as you do this. You may also contract your hamstrings at this point for better range of movement.

Step 6

Release and repeat with your other leg.

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