QUADRICEPS STRETCH - KNEE BENT WALL
Stretch the quadriceps muscles through wall-supported knee flexion movements.
How to Perform
- Stand along the side of the pool and hold onto the wall with one hand.
- Bend one knee back and grasp the ankle with your other hand.
- Pull the foot toward your buttocks slowly and feel the stretch in the front of your upper leg.
- Hold for 20-30 seconds and repeat with the other leg.
Key Execution Cues
Remember: Keep torso upright. Pull the heel gently toward the buttocks. Feel the stretch on the front of the thigh.
Safety & Precautions
Important: Avoid if acute knee injury or quadriceps strain. Do not force beyond comfortable range.
Additional Safety Notes: Never force the stretch. Stop if you experience knee pain. Keep movements smooth.
Exercise Modifications
Make it Harder (Progressions)
Increase hold time to 45 seconds. Increase pull intensity.
Make it Easier (Regressions)
Reduce hold time to 10 seconds. Decrease pull intensity.