Quads 1

Instructions

• Start from a standing position with your feet hip-width apart.
• Bend one knee and bring your heel towards your glutes.
• Reach behind you with both hands to hold your ankle and gently pull your heel closer to your glutes.
• Keep your knees together and your hips aligned.

Tips

• Engage your core to maintain balance.
• Keep your standing leg slightly bent to avoid locking the knee.
• Avoid arching your back or leaning forward.

Modifications

• Use a wall or chair for balance support if needed.
• If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
• Keep your other hand on your hip or extend it out to the side for added balance.

Benefits

Abdomen, Ankles, Feet, Hips, Knees, Lower Back, Psoas, Quadriceps, Shins

Instructions

• Start from a kneeling position with your arms at your sides.
• Step forward with one leg, placing your foot flat on the floor in front of you.
• Push your hips forward and raise your arms overhead.
• Lift your chest and reach toward the ceiling.

Tips

• Keep your front knee stable and align it directly above your ankle.
• Engage your back leg, pressing the top of your foot into the floor.
• Keep your torso upright and avoid arching your lower back.

Modifications

• For less intensity, keep your hands on your front thigh.
• Place a towel or cushion under your back knee for support.
• Hold onto a wall or chair for balance if needed.

Benefits

Abdomen, Hips, Lower Back, Psoas, Quadriceps

Instructions

• Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
• Step one foot forward and bring your opposite foot up towards your glutes.
• Please one hand on your front knee and reach back with your other hand to grab your ankle.
• Gently push your hips forward and pull your heel closer to your glutes.

Tips

• Maintain an upright posture, avoiding leaning forward or backward.

Modifications

• If reaching your back foot is difficult, keep your foot on the floor.

Benefits

Abdomen, Hips, Psoas, Quadriceps

Instructions

• Start on your hands and knees in a tabletop position.
• Step one foot forward, placing it outside your hand, and lower your hips towards the floor.
• Extend your back leg straight behind you, keeping your knee and the top of your foot on the floor.

Tips

• Keep your chest lifted and your back straight.
• Relax your hips and allow them to sink towards the floor.
• For a deeper stretch, lift your back knee and lower your forearms to the floor.

Benefits

Glutes, Groin, Hamstrings, Hips, Quadriceps

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend one knee and bring your heel back towards your glutes.
• Grab your ankle with your hand and gently pull your foot back so it's directly beneath your glute.
• Slowly lean back to rest on your elbows.

Tips

• Keep your hips, knees, and ankles aligned.
• Make sure your foot stays underneath your glute and isn't out to the side.

Modifications

• If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
• If you experience discomfort in your knee, try performing the exercise while lying on your side.

Benefits

Ankles, Hips, Knees, Lower Back, Quadriceps, Shins