Stretch: Quadriceps & Hip Flexors (Kneeling Lunge)

Target area: Quadriceps & hip flexors. (Diagram 24)

Steps:

1. Stand upright with the legs straddled two feet apart.
2. Turn your right foot 90° sideways to the right, keeping your toes and heel in line with your body.
3. Flex your right knee and roll your left foot under so the top of the instep rests on the floor.
4. Place your hands on your hips. (Some may prefer placing one hand on the forward knee and one hand on the buttocks.)
5. Exhale, and slowly force your left hip to the floor.
6. Hold the stretch and relax.

• Position: standing, legs straddled ~two feet apart; one foot turned 90° sideways (toes/heel in line with the body).
• Action: flex the forward knee; roll the rear foot under so the instep rests on the floor; hands on hips (or one on the forward knee, one on the buttocks); slowly force the rear hip to the floor.
• Static stretch: hold and relax.

• static-stretching — technique used.
• quadriceps, rectus-femoris, hip-flexors — muscles stretched.
• stretch-quads-hip-flexors-side-lying, stretch-quads-hip-flexors-prone, stretch-quads-hip-flexors-standing — other quad/hip-flexor variants.