Quad and Hamstring Stretching
Quad and hamstring stretches, standing or on the floor, to recover the legs.
How to play
- Standing quad stretch: heel to the glutes, knees together, hand on the wall if needed.
- Standing hamstring stretch: heel forward, lean the trunk forward with a straight back.
- Repeat on the other leg.
- Slow breathing throughout the stretch.
Rules
- No bouncing or pain.
- Straight back.
Variations
Easier
With a hand on the wall.
Standard
Without support.
Harder
Longer holds, on the floor.
Adaptations
- Balance problems: hand on the wall.
- Limited mobility: seated.
Learning goals
- Improve flexibility.
- Support recovery.
PatioLab has "Quad and Hamstring Stretching" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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