A to Z: Quadruped leg lift, quad stretch, quadricep-smr, and quick feet

(An A to Z Challenge entry)


I questioned if “Q” had any substantial exercises when I started A to Z. Thankfully, a prominent legs muscle — your quadriceps — warrants a few stretches. Questionable “Q”  both quietly and quickly happened tonight. My quest included: Quadruped leg lift, quad stretch, quadriceps-smr, and quick feet.

Quadruped leg lift

I originally thought that the quadruped leg lift was like others that I did (glute kickbacks). While they are similar-ish, instead of bending our leg, you keep it straight, and instead of doing these quickly, you lift, hold, and then lift your grounded toes at the end. That is the key instruction — that little toe lift brings a great stretch. Greatist’s 50 Bodyweight Exercises You Can Do Anywhere describes it better than I do.

Screen Shot 2016-04-20 at 11.31.51 PM

Quad Stretch

There are many different ways you can do a quad stretch — standing, sitting, and even laying down. Find the best one that works for you and go with it! This PopSugar article provides five great ways you can stretch your quadriceps!


I had been waiting for this foam roller stretch for a while. As I mentioned yesterday, my leg muscles are always so tight. Every massage therapist I have seen in the past has always agreed, but I often don’t let them massage them because my legs are suuuuuper ticklish. (Story for another time.)

Anyways, here is how you do the quardricep-smr:

Screen Shot 2016-04-20 at 11.37.04 PM

I definitely found several sore spots and will have to return to this one more often.

Quick feet

Last but not least, I did quick feet. Now, this is where you embrace your inner football player, or pretend to be one. The quick feet exercise was found on the Crank Health & Fitness pdf:

Screen Shot 2016-04-20 at 11.40.28 PM

I quickly discovered that while the pdf lists this as cardio, I could feel it hardcore in my calves! In order to be quick on your feet, you need to be on our toes. The feeling I felt was similar to what I felt during calf raises — so a great alternative!

Final Verdict

Despite a handful of moves, about 1/3 through my exercise routine, I did find that I needed to complement my exercises about 10-12 minutes in. So guess what I did? I just transformed my quick feet into some quick dancing feet in order to get my health point challenge!

Health point challenge: Success! (Thank you, dancing!)

What is your favorite way to work out and stretch your quad muscles? Have you ever done quick feet before?

Posted in A to Z Challenge, Fitness, Goals, Health

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