Quadriceps Stretch: the quadriceps is the muscle in the front of the thigh, important for lifting your knees and increasing your speed.

拉伸股四头肌：股四头肌是大腿前侧的肌肉，对于你提升膝盖和提高速度很重要。

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For example, to stretch your quadriceps, lie on your right side and grasp your left ankle with your left hand, pulling your ankle toward the back of your leg.

举个例子，为了伸拉你的股四头肌，先向右侧卧，然后用你的左手抓住你的左脚踝，将你的脚踝向你的腿后侧提拉。

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To loosen your quadriceps, stand up, grab a foot behind your back, and pull that foot to your butt, keeping your knee pointed at the ground (figure 6). Feel the stretch through your quadriceps.

放松四头肌时，站者，从后面抓住脚底，把脚拉向臂股，膝盖朝下（图六），感觉四头肌伸展。

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To loosen your quadriceps, stand up, grab a foot behind your back, and pull that foot to your butt, keeping your knee pointed at the ground (figure 6). Feel the stretch through your quadriceps.

放松四头肌时，站者，从后面抓住脚底，把脚拉向臂股，膝盖朝下（图六），感觉四头肌伸展。

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