Exercise of the Week: Partner Hamstring and Quad Stretch

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STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Partner Hamstring and Quad Stretch, two flexibility exercises to increase lower body mobility.

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STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Partner Hamstring and Quad Stretch, two flexibility exercises to increase lower body mobility.

Who's Doing It

  • LaMarr Woodley, Pittsburgh Steelers OLB
  • Peyton Manning, Indianapolis Colts QB

Muscular Benefits

  • Increases quad and hamstring flexibility
  • Helps prevent injury

Sports Performance Benefits

  • Increased lower body flexibility allows your joints to have full range of motion, resulting in a more efficient and powerful running stride
  • Decreases risk of injury by allowing muscles to fully lengthen

How to Perform Partner Hamstring and Quad Stretch
Perform at the end of your workout.

  • Partner Hamstring Stretch
    • Lie with back on ground and partner positioned over feet
    • Place one leg on partner's shoulder, keeping opposite leg straight on ground
    • Partner pushes forward on leg until stretch is felt; hold for specified time
    • Push against partner's shoulder for specified time; repeat for specified reps
    • Perform on opposite leg

Sets/Reps: 3x10 seconds followed by five-second push each leg

  • Partner Quad Stretch
    • Lie with stomach on ground with partner positioned over feet
    • Bend one knee so foot touches glutes, keeping opposite leg straight on ground
    • Partner grasps under knee with arm and presses down on upper glutes with opposite arm
    • Partner raises leg off ground for specified time; repeat for specified reps
    • Perform set on opposite leg

Sets/Reps: 2x30 seconds each leg

Coaching Points

  • Partner Hamstring Stretch
    • Press against partner's shoulder at end of each stretch
    • Keep stretched leg straight
  • Partner Quad Stretch
    • Use partner's assistance to keep hips flat on ground

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.


Photo Credit: Getty Images // Thinkstock

Topics: STRETCHING | EXERCISE OF THE WEEK | EXERCISES | WORKOUTS | RUNNING | MOBILITY | EXERCISE | SPORTS | PRESS | STRIDE | INJURY | STOMACH | PITTSBURGH STEELERS | INDIANAPOLIS COLTS