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Step 1
Lay down on your stomach. Keep your feet about shoulder-width apart. Turn your head to either side for comfort.
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Step 2
Grab one of your ankles or forefoot. Gently pull your foot to your buttocks. Only go as far as is comfortable. Keep in mind while stretching you should feel tension in the quad but not pain. Go slow and stop if it becomes painful.
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Step 3
Hold the stretch for twenty to thirty seconds. Repeat the same stretch on the other leg. While you stretch don't hold your breath. Breathe normally.
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Step 4
Consider having someone assist you with the quad stretch to get a deeper stretch. Instruct your partner to lift up slightly on your knee after you pull your foot to your buttocks. Tell him to increase tension on the quad by continuing to lift up slowly until you say to stop.
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Step 5
Keep in mind the quad stretch can also be done standing. Place a hand on a wall for balance. Stand with feet shoulder width apart. Follow steps two and three as listed above. Bend the supporting knee slightly as you stretch the opposite quad.








