Standing, pull your heel toward your buttocks with your hand until you feel a stretch in the front of your thigh. Keep both knees together and aligned.
Hold for fifteen seconds. Repeat sequence three times on each leg.
The quadriceps, a group of four muscles (the vastus medialis, intermedius, and lateralis, along with the rectus femoris) that sit on the front aspect of the thigh, must be stretched in order to achieve full length and flexibility in the legs. Standing straight and tall without leaning and rocking will also help improve balance.
Standing, pull your heel toward your buttocks with your hand until you feel a stretch in the front of your thigh. Keep both knees together and aligned.
Hold for fifteen seconds. Repeat sequence three times on each leg.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
DO IT RIGHT
LOOK FOR
• Both knees to remain pressed together.
AVOID
• Leaning forward with your chest.
BEST FOR
• rectus femoris
• vastus lateralis
• vastus medialis