Body & Fitness · Fitness

Do quad hip extensions against a wall

The instructor calls this last move a quad hip extension. You sit onto your heels against a wall with your back against it, then drive the hips up and as far forward as possible to extend the quadriceps and the hip flexors before working back down and repeating; a harder version moves from there into a lying-down position with the hands out wide. He adds that if you lack ankle mobility, placing a yoga or foam block under the shin bone where the ankle starts helps you through the movement instead of having the ankles flat on the ground.