MUSCLES ENGAGED Quadriceps The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently. Shoulders The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well. Equipment Used Bench A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room. Exercise Instructions Step 1 Kneel in front of a bench with one foot up on the bench and the other out front just a bit past 90 degrees. Step 2 Hold yourself tall and proud with your hands at your waist. Gently push forward and stretch open your hip flexor. Step 3 Ease off a bit and then gently push forward and repeat 6-8 times.