all fours squad stretch

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Oberschenkel quads body weight hamstrings glutes

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

Epley-Formel — eine Berechnung aus einem Satz, kein getesteter Max-Wert.

Anleitung

  1. Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
  2. Extend one leg straight back, keeping your knee bent and your foot flexed.
  3. Slowly lower your hips towards the ground, feeling a stretch in your quads.
  4. Hold this position for 20-30 seconds.
  5. Switch legs and repeat the stretch on the other side.