How to Do a Quadriceps Stretch

The quads are on the front of the thigh.

The quadriceps are a four-muscle group on the front of the thigh. Three of the muscles -- the vastus medialis, intermedius and lateralis -- originate at the top of the femur and attach to the tibia, while the rectus femoris starts at the pelvis and crosses the hip joint. The main purpose of these muscles is to flex your leg and the knee, and stretching them before a workout or sporting activity is vital.

Things You'll Need

• Wall, back of a chair, or any other firmly placed object

Instructions

1. Stand next to a wall or the back of a heavy chair and support yourself with one of your hands on it.

2. Stand with your feet close together, pointing forward.

3. Bend your left leg up behind you and hold your foot with your left hand to stretch the front of your thigh.

4. Hold this position for 15 seconds, release and repeat with your right leg.

5. Do several sets with both of legs until you feel that you are well-stretched. Make sure you do it an equal number of times with each leg.

6. Make the stretch more more effective by lying on a bench and wrapping a towel around your ankle, then pulling your foot toward you. Hold this stretch for 10 seconds and repeat with the other leg. Do an equal number of sets on each leg.

Tips & Warnings

• You can do this stretch laying down if you prefer. Simply lay down on your stomach and follow the stretch through just as you would if you were standing doing it.

• Do not strain yourself. Hold your foot for only as long as you can handle. If fifteen seconds is too long then make the time frame shorter, such as five or ten seconds.

References

• FitStep.com: Anatomy of the Quadriceps Muscles
• Hal Higdon: Five Fantastic Stretching Exercises