select to toggle flexibility/strength training
Continuously activate the outer frontside of your thighs while moving from position one into position two. Stretching happens throughout the movement, not just at the end position.
Continue to activate the outer frontside of your thighs while remaining in position two. Stay active to protect yourself from overstretching and injury.
Target Area
Outer Front Thighs, Quads
Vastus lateralis, tibialis anterior, extensor digitorum longus
Getting Into Position
Lie down on the ground, bending both knees, placing your feet down on the ground beneath your knees. Take one foot about 45 degrees out to the side. Place your other foot and heel on the outside of your knee.
Flexibility Training
Eccentric Stretch
Begin in position one and activate the outer frontside of your thighs by naturally resisting and generating tension while moving into position two.
Start with your knee out to the side. Continuously push your knee out to the side, away from your body, as your foot overcomes this force to bring your knee down toward your mid line and the ground.
Isometric Stretch
Continue to activate the outer frontside of your thighs while remaining in position two.
Strength Training
Concentric Strength
Begin in position two and activate the outer frontside of your thighs by contracting the target muscles as you move into position one.
Start with your knee toward your mid line and toward the ground. Push your knee up and out to the side, away from your body, as your other foot slows down this movement to provide strength training to your lateral quads.
Isometric Strength
Continue to activate the outer frontside of your thighs while remaining in position one.