• Quads Stretch Variation One

  Novice

  

  

  1

  Stand perpendicular to a wall, using one arm against the wall for balance. With your other arm, grab the top of your foot.

  2

  Pull your leg upwards and back to engage your quads, pausing at the apex of the stretch for a few seconds.

  3

  Return to starting position and repeat with your other leg.

• Quads Stretch Variation Two

  Novice

  

  

  1

  Place one foot flat on the ground in front of you at a 90 degree angle. With your other leg, balance upon your knee, placing the tip of your foot against the wall behind you for balance.

  2

  Place your hands on your knee in front of you, and lean forward so that your knee extends over your foot.

  3

  Pause at the apex of the stretch, and slowly return to starting position. Repeat with your other leg.

• Quads Stretch Variation Three

  Novice

  

  

  1

  Lay flat on your belly, with both hands reach back and grab the tops of your feet.

  2

  Keeping your upper legs flat on the ground, pull both of your feet towards your buttocks.

  3

  Pause at the apex of the stretch, then return to starting position.

• Quads Stretch Variation Four

  Novice

  

  

  1

  Lay flat on your belly. Extend one arm out in front of you, placing your palm on the floor. With your other arm, grab the top of your foot.

  2

  Keeping your upper leg flat on the floor, pull your foot towards your buttocks to engage the stretch.

  3

  Pause for a few seconds, and then repeat the stretch with your other leg.