Lunge with Ankle Grab
10 reps
In a half-kneeling lunge, grab your back ankle and pull for a quad stretch.
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QUADS
Lunge with Ankle Grab
The lunge with ankle grab is a dynamic stretch built on the lunge position, aimed at the quads and hip flexors. Grabbing the rear ankle and drawing your heel toward your glute lengthens the front of the thigh while the split stance challenges balance. It's effective for improving lower-body flexibility and mobility.
How to do it
- 1
Drop into a half-kneeling position with one knee on the floor and the other bent in front, both at about 90 degrees.
- 2
Reach back and grab the ankle of your rear leg.
- 3
Gently pull your lower leg up until you feel a stretch across the front of that thigh.
- 4
Extend your opposite arm out to the side to help you balance.
- 5
Hold for 15 to 30 seconds, then switch sides and repeat.