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
Chinese
侧躺，双腿伸直。 弯曲上面的那条腿，用手抓住脚踝或脚。 轻轻地将脚踝或脚拉向臀部，直到感觉到股四头肌有拉伸感。 保持拉伸 20-30 秒。 松开拉伸并在另一侧重复。
🇬🇧 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.
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exercise.cta.title
exercise.cta.desc1 lying (side) quads stretch exercise.cta.desc2
exercise.cta.button