Quadriceps Stretch

Quadriceps Stretch

Muscle Groups Involved

  • Quads - Primary
  • Hip Flexor - Primary

Category

Bodyweight

Highlights

  • Stand tall with braced abs and glutes.
  • Keep your thighs parallel throughout the stretch.
  • Contract your quad for 10+ seconds before relaxing into the stretch.
  • Push through your knee (push knee to the floor) to keep the stretch off of your joint.
  • Pull your heel closer to your glutes as your flexibility increases.

Description

The Standing Quadriceps Stretch targets the quadriceps which are the muscles at the front of the thigh that extend the knee and flex the hip. This stretch can increase flexibility in the knees and hip

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The Standing Quadriceps Stretch targets the quadriceps which are the muscles at the front of the thigh that extend the knee and flex the hip. This stretch can increase flexibility in the knees and hips and improve knee pain symptoms. To perform the Standing Quadriceps Stretch, stand tall and on one leg. You should balance yourself using one of your hands on the wall. Bend the opposite knee, bringing your heel towards your buttocks. Reach back with the corresponding hand to grasp your ankle or foot. Brace your core and your glutes to maintain a neutral pelvis position. While keeping your thighs parallel to each other, begin to contract your quadriceps by “pushing your kneecap to the floor”. You should feel a stretch in the middle of your thigh muscle, not the knee joint. After a 5-10 second contraction, gently pull your heel towards your buttocks until you feel a gentle stretch in your quadriceps. Hold the new position and begin contracting your quadriceps again for another round of 5-10 seconds, repeating this process for about one minute or more per side.

Common Mistakes

Do not lean forward or pull your leg behind your body during the stretch. D
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Do not lean forward or pull your leg behind your body during the stretch. Do not pull on your knee. Instead, contract your quadriceps while holding your foot in place with your supporting hand. Do not try to do this without support. Do not stretch through pain. This should be painless during the entire stretch.

Pro Tips

Think “push through your knee cap” to shift the emphasis to the middle
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Think “push through your knee cap” to shift the emphasis to the middle of the muscle and off of your knee joint. This will make the stretch more comfortable and more effective.

Purpose

This stretch is fantastic for stiff knees, tight quadriceps, and people wit
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This stretch is fantastic for stiff knees, tight quadriceps, and people with tight hips. It can help relax and lengthen the musculature in the front of your thigh to improve function and flexibility.

Form

Your knees should be next to each other for the entire stretch. Keep your b
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Your knees should be next to each other for the entire stretch. Keep your back straight and your spine neutral.

Additional Names

Quad Stretch