Platform Quad Stretch
Reps5 times
Calories burned23 kcal
LevelBeginner
Changing duration and load is available in our application
Stand 60-90 cm in front of a bench or step with your back to it.
Raise one leg back, bending it at the knee. Place your toe on a bench or platform.
The knee of the second leg should be slightly bent, make sure that it does not go forward, beyond the line of the foot. Change legs.
How to perform the exercise
5 times
23 kcal
Control your movement and do not rush.
01
Start position
Stand 60–90 cm in front of a bench or step platform with your back to it.
02
Leg
Lift one leg back, bend the knee and place the toes on the bench.
03
Knee
The other knee is slightly bent; do not let it pass the toes.
04
Hold
Hold the stretch for 15–20 seconds.
05
Switch
Switch legs.
Variants
Beginner
Use a low platform.
Middle
Increase the platform height and hold time.
Professional
Increase the height and add a forward lean.
Which muscles are working
Quadriceps and glutes
Benefits of the exercise
Strength
Stretches the quads.
Balance
Improves balance.
Simply
Works with any bench.
Contraindications
Acute knee pain.
Recent knee injuries.
Balance problems without support.
Recommendations
Support
Hold a support if needed.
Knee
Do not let it pass the toes.
Platform
Make sure it is stable.
