Quadriceps stretch

When it comes to stretching your legs, the hamstrings get all the attention--it's easier to feel the tightness there than in the quadriceps. But that doesn't make limber quads any less vital for peak performance in the weight room. To keep your quads loose, perform this stretch on a daily basis; on leg-training days, do it between sets of quadriceps exercises.

* Stand and face a wall at arm's length, head held upright. Place your right palm against the wall for support. Inhale. If you can balance on one leg, do so.

* Bend your knee, grasp your left ankle with your left hand and gently pull upward, keeping your thighs even with each other. Pull up on the foot, making sure to keep your toes pointed upward. To intensify the stretch, press your knee toward the floor at the same time that you press your hip slightly forward. Exhale as you stretch, and hold for 30 seconds.

* Repeat on the opposite side. Stretch each leg two or three times.

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