BBC Sport Academy | In the Gym | Workouts

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Quads

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Now it's time to work the quadriceps or the quads as they are more commonly known.

Watch my stretch tips

Broadband

These are the muscles at the front of your thigh.

If you are a keen footballer or sprinter, make sure you use this stretch before every match or race.

My tips for this stretch are:

Flex one knee and pull it up behind you. Reach back and grasp your toes with right hand.

Keep the knee close to the body, gently pulling the heel towards the bottom

Lower body

Ankles

Calves

Quads

Hips

Hamstrings

Groin

Upper body

STAR TIP::

Angellica Bell

CBBC presenter

Take care not to overstretch the knee on this stretch

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