exercise.id: 0613 Equipo: body weight

lying (side) quads stretch

exercise.body_part: upper legs exercise.target: quads Grupo: hamstrings

exercise.synergist:

hamstrings

exercise.instructions.title exercise.instructions.subtitle

Italian

Sdraiati su un fianco con le gambe dritte. Piega la gamba superiore e afferra la caviglia o il piede con la mano. Tira delicatamente la caviglia o il piede verso i glutei finché non senti un allungamento nei quadricipiti. Mantieni l'allungamento per 20-30 secondi. Rilascia l'allungamento e ripeti dall'altro lato.

🇬🇧 English (Fallback)

Lie on your side with your legs straight. Bend your top leg and grab your ankle or foot with your hand. Gently pull your ankle or foot towards your glutes until you feel a stretch in your quads. Hold the stretch for 20-30 seconds. Release the stretch and repeat on the other side.

exercise.cta.title

exercise.cta.desc1 lying (side) quads stretch exercise.cta.desc2

exercise.cta.button