Supine Quad Stretch

Execution

1. Draw the heel toward the glute, keeping the knees close together rather than letting the bent knee splay outward.
2. Press the navel toward the floor and brace the belly gently so the lower back does not arch up.
3. Press the top of the foot gently into your hand to deepen the stretch at the front of the thigh.
4. Leave the other leg straight on the floor, or bend that knee and plant the foot if your lower back arches up off the mat.
5. Hold for 20-30 seconds while breathing steadily; a pinch in the knee means easing the pull right away.
6. Lower the leg, switch sides and hold the same time on the other leg.

Quick cues

• Navel presses into the floor.
• Keep the knees close together.
• Back arching? Bend the other knee.
• Press the foot in, don't yank.
• A knee pinch means ease off.

Common faults

• Fault: Arching the lower back up off the floor while pulling the heel in

  Fix: Brace the belly and press the navel down before pulling; if the back still lifts, bend the other knee and plant that foot.

• Fault: Rolling onto the side to reach the foot

  Fix: Loop a towel over the top of the foot and hold the end so your back and hips can stay down.

• Fault: Yanking the foot in hard until there is a sharp pain in the knee joint

  Fix: Ease the pull to a level that is a mild stretch in the thigh and hold longer instead of pulling harder.

• Fault: The bent knee splaying away from the other leg

  Fix: Actively draw the knees together before increasing the pull toward the glute.