All Fours Quad Stretch

التعليمات خطوة بخطوة (بالإنجليزية)

1. Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand.
2. Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors.
3. Focus on extending your hips, thrusting them towards the floor. Hold for 10-20 seconds and then switch sides.