exercise.id: 1512 Equipo: body weight

all fours squad stretch

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

exercise.synergist:

hamstrings glutes

exercise.instructions.title exercise.instructions.subtitle

Chinese

从四肢着地开始，双手直接放在肩膀下方，膝盖直接放在臀部下方。将一条腿向后伸直，保持膝盖弯曲和脚弯曲。慢慢地将臀部降低到地面，感觉股四头肌的伸展。保持这个姿势20-30秒。换腿并在另一侧重复拉伸。

🇬🇧 English (Fallback)

Start on all fours with your hands directly under your shoulders and your knees directly under your hips. Extend one leg straight back, keeping your knee bent and your foot flexed. Slowly lower your hips towards the ground, feeling a stretch in your quads. Hold this position for 20-30 seconds. Switch legs and repeat the stretch on the other side.

exercise.cta.title

exercise.cta.desc1 all fours squad stretch exercise.cta.desc2

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