How to Strengthen Quads by Stretching

The thigh muscles (quadriceps and rectus femoris) often get overlooked in a stretching routine, but since this is one of the largest muscle groups in the body, it is very important to keep them flexible to prevent injury and muscle soreness. Do this easy stretch before or after a workout. It will add definition to your legs as well!

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• High-back chair for balance, if necessary.

1. Stand with your feet hip-width apart. Bend your left knee. With your left hand, hold your left leg by the ankle and pull it back as far as you comfortably can. Ideally, you want to touch the heel of your left foot to your glute (your rear end). For balance, hold onto a chair with your right hand, or simply extend your right arm out in front of you.

2. Hold the position for ten seconds. Now lower your left leg and switch legs. Hold your right leg with your right hand for ten seconds.

3. Repeat the exercise to both legs three times. The key is to keep the back straight and the head upright.

Tips & Warnings

• The longer you hold the pose, and the closer you push the foot to the glute, the better the stretch.

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