Assisted Prone Lying Quads Stretch

준비 자세

1. 01Lie face down on a mat with both legs extended.
2. 02Have a partner kneel beside you and bend one of your knees.
3. 03The partner holds the ankle with one hand and stabilizes your hip or lower back with the other.

수행

1. 01The partner slowly presses the heel toward your glutes.
2. 02Keep the hips pressed into the mat as the knee flexes.
3. 03Hold at a strong but comfortable stretch along the front of the thigh.
4. 04Signal to release, then switch legs.

체크포인트

• -Hips stay flat on the mat rather than lifting.
• -Stretch is felt in the quad, not as pressure inside the knee.
• -The partner increases pressure only on your cue.

흔한 실수

• -Arching the lower back as the hip lifts off the mat.
• -Forcing the heel all the way down through knee discomfort.
• -The partner pressing quickly instead of gradually.
• -Tensing the leg instead of relaxing into the stretch.