Hello NorCalSpartan. This is Week 4 of “Mobility Tip of the Week.” This week we are going to focus on the Quadriceps. Having mobile and flexible Quadriceps allow the hips and hamstrings to function normally.
A great drill we like to perform weekly is called the “Kneeling Hip Extension” or “Natural Leg Extension.” We love to pair this drill with deadlifts or any other hamstring developing movement. This drill is a two-fer, mobilizes the quads and strengthens at the same time. Watch the video (from our friends at NorCal Strength and Conditioning) and read the tips below to learn how to perform this movement correctly:
- Start in a kneeling position with hips over knees and top of the feet down flat
- Keep stomach tight and glutes squeezed to create slight extension at the hip
- Hinge back at the knee going as far back as you can keep hips in slight extension and come back up without breaking at the hip or overextending the back
- For a slightly easier variation- turn the toes under
We recommend doing this movement for 3 rounds for 6-8 Repetitions weekly. A well trained individual could do this movement 2-3 times a week mixed in with current training load and it will still be effective.
Head on over to our Products page to see what we recommend for obstacle course training and racing.