Quad Stretch (Lying)

How to do it

1. Lie face down on a mat with the legs extended straight behind you.
2. Bend one knee and reach the same-side hand back to grasp the ankle or top of the foot.
3. Draw the heel toward the glute while keeping the hips pressed evenly into the mat.
4. Feel a stretch along the front of the thigh of the bent leg while resting the forehead on the mat or a forearm, breathing evenly.
5. Hold the position for 20 to 30 seconds, easing deeper only as the thigh relaxes.
6. Release the ankle, straighten the leg back to the mat, and repeat on the opposite side.

Muscles worked

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