Lying Prone Quadriceps
- Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot.
- Have your partner kneel on your right side and place one hand on your lower back or glutes. His/her other hand should grasp your ankle or knee and push your shin toward your butt. You should feel a stretch in your quadriceps.
- After 10 seconds, try to push foot back toward the ground against your partner's resistance and hold for 6 seconds.
- Following this 6-second contraction, relax and allow your partner to stretch your quads for another 30 seconds. (If you want, try contracting your hamstrings for greater ROM gains.)
- Repeat with other leg.
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