Long Arc Quad – Dorsiflexion Bias, Kettlebell

  • HOW: Sit on a tall chair or elevated step where your feet are off of the ground. Place your foot in the kettlebell handle. Point your toes up as you kick your leg straight up ending with your knee straight.  Bring the weight back down and repeat all while your toes are pointing up. 
  • FEEL: You should feel the muscles in your lower leg working as well as your thigh muscles. 
  • COMPENSATION: Keep your toes pointed up while holding the kettlebell and straightening your leg.

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