All Fours Quad Stretch
QuadsBodyweight
IntermediateStretching
Tire Flip
Primary muscles
Quads
Secondary muscles
Calves · Chest · Forearms · Glutes · Hamstrings · Lower back · Shoulders · Traps · Triceps
Equipment: Other
Level: Intermediate
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)
- Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire.
- To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up.
- As the tire reaches a 45 degree angle, step forward and drive a knee into the tire. As you do so adjust your grip to the upper portion of the tire and push it forward as hard as possible to complete the turn. Repeat as necessary.
Related exercises
General fitness information, not medical advice. Check with a doctor before starting a program.