How to Stretch the Quadriceps

"The quadriceps is the largest muscle in the body and is used constantly in running. People tend to focus on stretching the calf and forget about this important muscle," says Joanie Greggains, TV and KGO Radio fitness expert and author of "Fit Happens."

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Exercise mats
• Athletic shoes
• Athletic gear

1. Stand on your left leg with your left hand at your side or resting on a stable support.
2. Bend your right knee and grasp your right foot with your right hand.
3. Gently pull the foot upward toward your buttocks and hold it for 30 seconds.
4. Relax, then repeat on the opposite side.
5. Repeat the stretch for both legs.

Tips & Warnings

• "Stretch your quads well, especially after running in hills. You use them even more to extend when going up and to brake going down," Greggains says.
• Use a rail or wall to help balance.
• You can also stretch your quads while sitting. Extend one leg straight, and bend the leg you want to stretch at the knee, with your heel coming back toward the buttocks. Lean back to increase the stretch.