Stretching

One of the most common ways to release leg muscles, especially after weightlifting or cardio sessions, is stretching quadriceps. Despite being apparently simple, this exercise is subject to various mistakes. I’ll now show you how to do it correctly.

How? Start standing, squeeze you bottom and contract your abdominals to avoid arching your lower back area. Grab a foot with one hand and pull it close to your bottom, placing the other hand on a chairback or wall to stay in balance.

It is very important that you keep your shoulders back and do stick out your stomach to ensure the effectiveness of the exercise. The bent knee should gradually move close the knee of the supporting leg, which will also contribute to increasing the level of difficulty.

Tip: you can slightly bend your supporting leg to avoid leaning forward with your trunk, which would make the exercise useless, or even harmful.

Variation: you can also do the exercise lying in prone position, pulling the hip of the working leg towards the floor.