How to Stretch the Quad Muscle

The four muscles that make up the front of the thigh are called the quads. Stretching them can prevent injuries and may help reduce soreness. Stretching the quads may also be helpful as part of a physical therapy program. There are several ways to stretch the quads. Try different techniques and determine what works best for you.

Difficulty: Easy

Instructions

1. Lay down on your stomach. Keep your feet about shoulder-width apart. Turn your head to either side for comfort.

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.

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.

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.

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.

Tips & Warnings

• Warm-up by walking or jogging in place to get the blood flowing before stretching. This may reduce injury.
• Stretch the quad muscle daily to keep it from getting tight.
• Don't allow the knee to point outward while you stretch. This prevents the quad from getting as deep a stretch.

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