Stand upright with your feet shoulder-width apart.
Hold onto a stable object for support.
Bend your right knee and bring your right foot towards your glutes, grabbing the rope with your right hand.
Slowly pull your right foot towards your glutes, feeling a stretch in your right quad.
Hold the stretch for 20-30 seconds.
Release the stretch and repeat on the left side.
Activation
Quads
PrimarySets
3–5
Reps
8–12
Rest
60s