Quadriceps - Stretches/Extensions
How to Extend Quadriceps (Front Thighs)
1. Sit on the floor and support your upper
body with your arms behind you. Keep one leg stretched straight out in
front of you, with your knee relaxed and your foot pointed to the ceiling.
Bend your other leg at the knee and place your foot on the floor.
2. Keep your knee slightly bent and your
foot flexed, then lift your leg in a slowly until your knee is level with
the knee of your bent leg. Return to the starting position and repeat
the movement. Repeat the exercise with your other leg.
Tip About Stretching Quadriceps
Don't allow your upper body to fall too far
back, keep your head up and look straight ahead. Use your thigh muscles
to lift your leg.
Quadriceps Extensions Repetitions:
First 2 weeks:
Do 1 set of 5-10 repeats, each side, 4 days/week.
Second 2 weeks:
Do 2 sets of 10-20 repeats, each side, 4 days/week.
Ongoing:
Do 3 sets of 20-30 repeats, each side, 4 days/week.
List of Fitness Exercises
Abdominal
Exercises
Upper Abdominal Curl - Knee
Abdominal Crunches - Abdominal Tilt
Lower Abdominal Pelvic Tilt - Side
Abdominal Lift
Back Exercises - Knee
Squeezes - Upper Back Curl - Spinal
Twist
Butt Exercises - Butt
Crossovers - Butt Raises - Butt
Lifts - Pelvic Lift
Push Up Exercises - Simple
Push-Ups - Advanced Push-Ups
Stretches - Ab
Stretch - Butt Stretch - Hip
- Groin - Hamstring
Thigh Exercises - Hamstring
- Thigh Crunch - Thigh
Squeeze - Crossover
Quadriceps Exercises - Quads
Extensions - Quads Lunges - Quads
Squats
Squats Exercises - Squat
Exercise - Wall Squats Exercises
Leg Exercises - Leg
Stretch - Back Leg Stretch - Side
Leg Stretch
Crunches - Upper
Ab Crunch - Lower Ab Crunch - Side
Ab Crunch
Curls Exercises - Ab
Curl Exercise - Lower Ab Curl - Side
Curls
Sit Up Exercises - Sit-Ups
- Extended Arm Sit-Ups - Folded-Arm
Sit-Ups
Leg Raise Exercises
Lying - Standing
- Side Leg - Back
Leg - Double Leg - Knee
Raise
Back to Exercises
Guide
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