How to Do Stretching Exercises for the Quads

The quadriceps are one of the largest muscle groups in the body. Since the quads are heavily used on a daily basis and are critical to all forms of motion and exercise, it's important that you do a proper stretching routine to get the quads loose and ready to work. To do stretching exercises for the quads follow these steps.

Difficulty: Moderate

Instructions

1. Do a light warmup for 10 to 12 minutes in order to get your muscles warm. Your warmup should be lightly challenging but should not leave you panting.

2. Stretch your quads dynamically by kicking your feet up behind you with your hands held behind you, against your lower back. Aim to kick up so that your heel lightly slaps your open palms as you hold them open behind your back.

3. Stand in 1 place with your back straight and with 1 hand holding on to a stable object so you keep your balance. Grab your left foot with your left hand and draw it up behind you until your heel reaches your butt. Hold the stretch for between 15 and 20 seconds and then repeat with the other leg.

4. Lie down on your stomach and bend your knee as far as you can. If you're able to grab your foot behind you, do so. Hold it for 20 seconds and then switch feet.

5. Use a foam roller to massage and stretch the quadriceps muscle both before and after you exercise. Go over the quads a few times and hold pressure on spots that are particularly tender.

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