How to Stretch Your Quads (Quadriceps)

Source: wikiHow

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The quadriceps are a group of four muscles that run down your thighs. Virtually every athletic activity or exercise engages your quads, so it’s important for them to be flexible and strong. To maintain healthy quads, stretch them before and after exercise.^[1] You can also use yoga to increase the flexibility in your quads, which can make them less prone to injury.

1. 1 Walk or bike for 10 to 15 minutes. A gentle cardio exercise such as walking or biking will get the blood flowing to your quads and make stretching more comfortable. Stretching cold muscles could result in injury.^[2]
   • If you’re planning on exercising outside in cooler weather, add 5 to 10 minutes to your warm-up time before you start stretching.
2. 2 Do standing quad stretches before a long run. From a standing position with your knees together, lift one foot and grasp it with your hand. Gently press your foot towards your glutes until you feel a stretch along the front of your thigh. Hold for 10 to 20 seconds, then repeat with the other foot.^[3]
   • This stretch can be done both before and after a long run or other physical activity, as part of your warm-up or cool-down.
   • You can also do this stretch while lying on one side. Brace your core to keep your spine in alignment and help stabilize your pelvis.^[4]
3. 3 Add kneeling stretches to target quads and hip flexors. Kneel on the floor on one knee. You may want to rest your knee on a folded towel or mat. Lean forward slightly, with your other foot flat on the floor and your knees at right angles. Lean forward, contracting your core and the glute of the kneeling leg.
   As you exhale, shift your body forward to stretch your quad and other hip flexor muscles.^[5]
   • You can rest your hands on your front thigh for balance and stability. Hold the stretch for a 15-40 seconds, then switch and repeat the stretch with the other leg.
   • Keep your spine neutral and your upper body posture straight. You also want to avoid arching, rounding, or flattening your lower back or pulling back against the lean.
4. 4 Use lunges for dynamic stretching.…

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