All Fours Quad Stretch
QuadsBodyweight
IntermediateStretching
Single-Cone Sprint Drill
Primary muscles
Quads
Secondary muscles
Calves · Glutes · Hamstrings
Equipment: Other
Level: Beginner
General guidance
- Sets
- 3–4
- Reps
- 8–12
- Rest (seconds)
- 60–120
Start light, keep a controlled form, stop if you feel pain.
Step-by-step instructions (in English)
- This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.
- Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
- Rest after three trips around the cone.
Related exercises
General fitness information, not medical advice. Check with a doctor before starting a program.