Stretch Your Quads & Hips With A Chair

These are great modifications for Low Lunge and Pigeon Pose with the support of a chair! ⁠

Supported Quad Lunge:
Stretch multiple muscle groups at the same time with this modified low lunge stretch that gets deep into the quad muscles as well as the hip flexors.

1. Place a chair behind you.
2. Come onto your hands and knees and step one leg forward placing the foot flat on the ground with your knee over the ankle.
3. Hook your back foot onto the chair and bring the knee down to rest on the ground. Put a blanket under the back knee for more comfort.
4. Hold for 30 seconds.
5. Repeat on the other side.

Chair Pigeon Pose:
This stretch is great for your hips and your low back. Doing this stretch on a chair can be a great modification if you have a difficult time doing this stretch on the floor. ⁠

1. Place a chair in front of you.
2. Step one of your legs forward and bring the entire leg onto the chair keeping the knee bent.
3. Bring the other leg straight back behind you. Straighten the leg for a deeper stretch or keep it bent for less of a stretch.
4. Hold for 30 seconds.
5. Repeat on the other side.
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Both of these stretches are from our Hip Opener sequence in our Daily Stretching and Mobility Program in Dynamic Cyclist! ⁠
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