Exercise Tutorial: Lying Quadricep Stretch
Table of Contents
What Is a Lying Quad Stretch
The Lying Quad stretch is a stretch for the muscles in your Quadriceps. This includes the Rectus Femoris, Vastus Medialis, Vastus Intermedius, and Vastus Lateralis. Experiencing tight Quadriceps can be the result of inactivity or even overuse of the muscle. Luckily, the Lying Quad stretch can help to reduce tightness and improve flexibility in these muscles.
How to Do a Lying Quad Stretch
To perform a Lying Quad stretch, you will need to lie down on one side of the body. If you are on a hard surface, a Yoga mat can be helpful to cushion your joints. To learn how to do to a Lying Quad stretch, follow these easy steps!
Lie down onto your left side, with your arm fully extended straight. Rest your head on your arm.
Bend your right leg and with your right arm, grab your foot.
Pull your foot towards your glutes. Hold for 30 seconds.
Repeat on the other side.
To deepen the stretch place your left leg on top of your right leg at the knee.
Lying Quad Stretch Form
When performing the Lying Quad stretch, make sure that the extended leg is straight, and you a truly lying on one side of the body. If the body is leaning forwards or backwards too much, the Lying Quad stretch will not be as effective. As well, try to keep the knee of the leg that is being stretched in line with the hip to avoid flexion or extension at the hip.
Lying Quad Stretch Benefits
The Lying Quad stretch is great for those who have poor balance, but still want to achieve a great stretch in the Quads. Since the Quadriceps are involved in so many activities such as running, jumping, cycling and yoga, it is important to maintain the health of these muscles. The benefits of Lying Quad stretch include reduced recovery time, increased flexibility and range of motion, reduced back pain and reduced knee pain.
Lying Quad Stretch Muscles Worked
The Lying Quad stretch specifically targets the Quadriceps muscle group. This includes the Rectus Femoris, Vastus Medialis, Vastus Intermedius, and Vastus Lateralis.
Why Is the Lying Quad Stretch Muscles Useful
The Lying Quad stretch is useful for those who struggle to maintain balance on one foot. This stretch eliminates the worry and fear of falling which makes this stretch safe for many populations including the elderly and those with injuries.
