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운동 라이브러리
Lying (Side) Quads Stretch
A side-lying static stretch for the quadriceps and hip flexors, done by pulling the top heel toward the glutes.
스트레칭맨몸Static stretch
주동근
대퇴사두
협응근
고관절 굴곡근전경골근
장비
맨몸
패턴
Static stretch
준비 자세
- 01Lie on one side with legs stacked and body in a straight line.
- 02Support the head on the bottom arm or a cushion.
- 03Bend the top knee and reach back with the top hand to grab the ankle or foot.
수행
- 01Gently pull the heel toward the glutes until a stretch is felt along the front of the thigh.
- 02Tuck the pelvis slightly to deepen the stretch without arching the lower back.
- 03Hold for 20 to 45 seconds while breathing steadily.
- 04Release slowly, then roll over and repeat on the other side.
체크포인트
- -Knees stay roughly stacked; the top knee does not drift far forward or up.
- -The lower back stays neutral, not arched.
- -The stretch is felt in the quad, not as knee pain.
- -Breathing stays slow and relaxed throughout the hold.
흔한 실수
- -Arching the lower back instead of stretching the quad.
- -Yanking the ankle aggressively into painful knee flexion.
- -Letting the top knee flare upward, which shifts the stretch off the quad.
- -Holding the breath during the stretch.
프로그래밍 노트
- -Hold 20 to 45 seconds per side for 1 to 3 rounds after training or on rest days.
- -Keep long static holds after lifting, not immediately before heavy squatting.
- -Add a gentle glute squeeze during the hold to bias the hip flexor portion.