How to REALLLLY Stretch Your Quads (Best Static Quad Stretch!)


What’s up guys? Jeff Cavaliere, ATHLEANX.COM. Another ATHLEAN XPRESS video for you. This
time, how to stretch the quads the right way. So let’s play a little game here. I’m going
to show you 2 versions of a quad stretch. And you tell me which is the right way, or
which is the way that you do it most often, alright. First up. Here I am right here in standing
doing the quad stretch. We’ve obviously got this as an option. We obviously do this a lot. A lot of people
will do this. Is this the right version? If you think so, make a mental note of it. Second, we’ve got this version where I’m laying
down on my side again stretching my quad, again pulling up on one leg. And again, a version a lot of people will
do. And if this is the version you think is the best way to stretch your quads, then let
me know down below that this is what you do. Ok. Now, let’s take it all back. You want
to know what the right version is? Neither. See, there’s a big problem when we stretch
our quads out is that we’re always incorporating a substitution
pattern right here through the lumbar spine that winds up compromising the stretch on
the quad. So, if you really want to get an effective
quad stretch, you have to learn how you can take lumbar extension out of the stretch. When we’re standing, as I showed you in the
beginning, we basically are getting an extension of the lumbar spine. So, as I’m trying to feel like this leg is
getting back behind me more, all I’m doing really is leaning back, again, through my
lumbar spine to feel as if I’m getting that separation between the quad
and hip flexor and my upper trunk. So we don’t want that. So if we want to get rid of it, the first
thing we have to do is get on the ground. And then secondly, when we’re down there,
we got to change our leg position. So, when we’re down on the ground, instead
of having our leg, our lower leg, out straight, what we need to do is get our lower leg in
at 90 degrees, ok. So, our lower leg gets at 90 degrees by lifting
the knee up towards our chest and then our leg here on top will now get a true quad stretch. What’s very interesting if you want to test
this out yourself is take your lower leg, straighten it out, and then pull back on the
knee. Immediately, I’ve got an extra 20 degrees
or at least 10-20 degrees of motion with my leg getting behind my body. But nothing changed in my quad flexibility.
I just substituted in lumbar extension through my back. I was able to lean myself back. But if I pull my knee up in the front, it
flattens out the lumbar spine. It takes out the curve. So now I’m stuck with whatever I’ve got in
my quads which is obviously much less because now the knee is actually in front of my body. I couldn’t even get it back parallel to my
trunk here. So, again, guys, when you’re taking your stretching and you’re trying to incorporate
the right stretches, you’ve got to make sure you’re doing them
the right way. And it goes beyond that with all of our training. I always say, guys, if you want to look like
an athlete, you’ve got to train like an athlete. I always want to say, you know, add to that,
you better stretch like an athlete, too. And you better eat like an athlete. It all matters. Athletes have to have everything matter because
what they do for a living is how they get paid and how they perform and how they make
their living. You’ve got to start caring, guys, like they
care, about what you do. I try to help you as your coach with our ATHLEANX Training System. You can get that over at ATHLEANX.COM right
now if you haven’t already started. Start doing everything the right way. Not just your stretching, but your training
and your eating as well. Alright, guys, if you found this helpful,
make sure you leave a thumb’s up below, comment, whatever else you need help with. And I’ll make sure I make a video for you
on it. I’ll see you guys back here in a couple days.

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