exercise.id: 1713 Equipo: assisted

assisted prone lying quads stretch

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

exercise.synergist:

hamstrings glutes

exercise.instructions.title exercise.instructions.subtitle

Chinese

脸朝下躺在地上，双腿伸直。弯曲左膝，用左手向后抓住左脚或脚踝。轻轻地将左脚拉向臀肌，感受左股四头肌的拉伸。保持拉伸 20-30 秒，然后放松。右腿重复上述动作。

🇬🇧 English (Fallback)

Lie face down on the ground with your legs extended. Bend your left knee and reach back with your left hand to grab your left foot or ankle. Gently pull your left foot towards your glutes, feeling a stretch in your left quad. Hold the stretch for 20-30 seconds, then release. Repeat with your right leg.

exercise.cta.title

exercise.cta.desc1 assisted prone lying quads stretch exercise.cta.desc2

exercise.cta.button