A machine- or partner-assisted prone stretch that lengthens the rectus femoris and anterior hip, useful for lifters with limited hip extension in squats and lunges.
스트레칭머신Static stretch
시작
끝
주동근
대퇴직근
협응근
고관절 굴곡근대퇴사두고관절 전방 관절낭
장비
머신
패턴
Static stretch
준비 자세
01Lie face down on the bench or pad with hips pressed flat.
02Bend one knee and secure the ankle in the machine pad or the assistant's hands.
03Keep the pelvis neutral by lightly bracing the abs and squeezing the glute on the stretching side.
04Rest the forehead on stacked hands so the neck stays relaxed.
수행
01Let the assistance draw the heel slowly toward the glute.
02Stop at a strong but tolerable stretch along the front of the thigh.
03Hold the position while breathing slowly and keeping the hips down.
04Release the tension gradually and switch sides.
체크포인트
-Both hip bones stay in contact with the pad.
-Lower back does not arch to chase more range.
-Stretch is felt in the front thigh, not as pinching in the knee.
-Breathing stays slow and controlled through the hold.
흔한 실수
-Letting the hip lift off the pad to fake extra range.
-Cranking into pain instead of easing into tension.
-Arching the lumbar spine as the heel comes down.
-Holding the breath and bracing against the stretch.
프로그래밍 노트
-Use 2 to 3 holds of 30 to 60 seconds per side after training or on rest days.
-Keep intensity around a 6 or 7 out of 10 stretch; more is not better.
-Pair with hip extension drills like bird dog if anterior hip tightness limits your squat lockout.
