QUADRICEPS STRETCH - WALL SUPPORTED
Stretch the quadriceps by pulling the ankle toward buttocks while holding the wall.
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.
- Alternatively, support your foot on the pool stairs for additional support.
- Pull the foot toward your buttocks, feeling the stretch in the front of your upper leg.
- Hold for 20-30 seconds and repeat with the other leg.
Key Execution Cues
Remember: Pull smoothly and gradually. Keep upper body upright. Maintain wall contact for balance.
Safety & Precautions
Important: Avoid if knee pain or quad strain. Do not force the stretch.
Additional Safety Notes: Do not pull ankle too forcefully. Stop if experiencing knee pain. Maintain balance throughout.
Exercise Modifications
Make it Harder (Progressions)
Increase pull intensity. Increase hold time. Pull foot closer to buttocks.
Make it Easier (Regressions)
Decrease pull force. Shorter hold times. Do not pull foot as close.