Quads :: body-region :: Badwater Mobility https://mobility-guide.netlify.app/body-region/quads/index.html Hugo en-us Back Squat https://mobility-guide.netlify.app/strength/lower-body/back-squat/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/strength/lower-body/back-squat/index.html The barbell back squat builds lower body strength through the quads, glutes, and posterior chain. Setup, coaching cues, and progressions. Couch Stretch https://mobility-guide.netlify.app/mobility/lower-body/couch-stretch/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/couch-stretch/index.html The couch stretch targets hip flexor lengthening for people who sit all day. Good Mornings https://mobility-guide.netlify.app/warm-up/activation-drills/good-mornings/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/warm-up/activation-drills/good-mornings/index.html Bodyweight good mornings activate the hamstrings and posterior chain. Setup, coaching cues, and progressions for all levels. Bodyweight Squats https://mobility-guide.netlify.app/warm-up/activation-drills/bodyweight-squats/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/warm-up/activation-drills/bodyweight-squats/index.html Bodyweight squats activate the quads, hamstrings, and glutes. Setup, coaching cues, and progressions for all levels. Terminal Knee Extension https://mobility-guide.netlify.app/mobility/lower-body/terminal-knee-extension/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/terminal-knee-extension/index.html Terminal knee extension for quad activation and knee joint stability. Wall Sit Isometric https://mobility-guide.netlify.app/mobility/lower-body/wall-sit-isometric/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/wall-sit-isometric/index.html Wall sit isometric hold for knee stability and quad endurance. Walking Quad Stretch https://mobility-guide.netlify.app/mobility/lower-body/walking-quad-stretch/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/walking-quad-stretch/index.html A dynamic walking drill that stretches the quadriceps and hip flexors with each step. Single-Leg Step Down https://mobility-guide.netlify.app/mobility/lower-body/single-leg-step-down/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/single-leg-step-down/index.html A corrective exercise for knee stability and control using a step or stair. Toe / Tibialis Raises https://mobility-guide.netlify.app/mobility/lower-body/toe-tibialis-raises/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/toe-tibialis-raises/index.html Strengthen the tibialis anterior by raising the toes off the ground to protect the knees and shins. Split Stance Hovers https://mobility-guide.netlify.app/mobility/lower-body/split-stance-hovers/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/lower-body/split-stance-hovers/index.html A slant board drill building ankle and quad strength in a split stance position for lunge mobility.