Quad Stretch and Relax (7 Minute Warm-Up)

Hello,

I've been doing the 7 Minute Warm-Up video everyday to start my workouts and there's this exercise that I haven't seen before and I'm not sure how to do it properly.

It's the Quad Stretch and Relax. Is there any video or written explanation about it?

Thanks in advance

HI Rafael, not for this exercise specifically. the major cue is for sure to hold the knees and feet together and avoid if possible lower back arc.

Hi Alessandro, thanks for the cues! I was already doing the knees and feet one, but I didn't know about the lower back.

How and where should I feel the stretch? I know it's about quads but I don't feel much there

Can you post your form? 

Yes, here it is:

This first video is how I used to do it: 

 

And this next one is me trying to keep a flat lower back:

 

As you can see the lower back is arched! and it is something you MUST avoid.

Any cues on how to achieve that? Or some video to see the proper form

Put the straight arms on the floor and take off the butt from the heels, then try to push the hips to the ceiling. if you cannot perform it in the position of maximum knee flexion you need to reduce the knee flexion.

Okay I'll work on that, thanks for your help Alessandro!