라이브러리로시작 
끝 
운동 라이브러리
Quads
A standing quadriceps stretch that lengthens the front of the thigh and hip, useful between lower-body sessions or after heavy squatting and lunging.
하체맨몸Static stretch
주동근
대퇴사두
협응근
고관절 굴곡근전경골근
장비
맨몸
패턴
Static stretch
준비 자세
- 01Stand tall next to a wall or rack for light balance support.
- 02Shift your weight onto one leg and find a stable footing.
- 03Bend the other knee and grab the ankle or top of the foot behind you.
수행
- 01Pull the heel gently toward the glute.
- 02Keep the knees close together and the thigh pointing straight down.
- 03Squeeze the glute of the stretched leg and tuck the pelvis slightly to deepen the stretch.
- 04Hold, then release with control and switch sides.
체크포인트
- -Stretch is felt down the front of the thigh, not in the knee joint.
- -The pelvis stays tucked; the lower back does not arch.
- -The stretched-leg knee points at the floor, not out to the side.
- -The standing leg stays soft, not locked and wobbling.
흔한 실수
- -Arching the lower back to fake a bigger range.
- -Letting the bent knee drift forward or out to the side.
- -Yanking the ankle instead of easing into tension.
- -Holding the breath during the stretch.
프로그래밍 노트
- -Hold 20 to 45 seconds for 2 to 3 rounds per leg.
- -Save long holds for after training; use brief holds only if stretching before lifting.
- -Add a slight rear reach of the knee to bias the rectus femoris and hip flexor.