Exercise Tutorial: Standing Quadriceps Stretch
Table of Contents
What Is a Quadriceps Stretch
A Quadriceps Stretch is when you position the body in a pose that lengthens the Quadriceps muscle. There are many advantages to performing Quadriceps Stretches, including improved flexibility.
People who have sore muscles or are preparing to engage in activity should perform Quadriceps Stretches. However, even if you are not active, you should be performing Quadriceps Stretches due to their health benefits!
How to Do a Quadriceps Stretch
The following is an example of one of the most popular Quadriceps Stretches. Follow these steps to learn how to perform a Standing Quadriceps Stretch.
Stand upright with your feet together.
Bend your right leg at the knee to bring your right heel up towards the Glute.
Use both hands to hold your foot against the glute. Keep the knee tight to the body. Hold this position.
You have now performed a Quadriceps Stretch!
Quadriceps Stretch Form
There are a few points that you should remember when performing Quadriceps Stretches that will allow you to get the most out of your stretch. Remember these key points when performing the Quadriceps Stretch described above:
Keep the knee tight to the body
Keep the torso straight up! Don’t bend forwards
Use a support such as a chair or a wall if you are having trouble maintaining your balance
Hold the stretch for 10-30 seconds
Do not let the body lean towards one side
Quadriceps Muscles Being Stretched
The main muscles being stretched during the Quadriceps Stretch described above is the Quadriceps muscle group. The Quadriceps muscle group includes the Rectus Femoris, Vastus Medialis, Vastus Lateralis and Vastus Intermedius. During other Quadriceps Stretch Variations, additional muscles may be recruited to perform the stretch.
Quadriceps Stretch Benefits
There are many benefits to performing Quadriceps Stretches. Some benefits that you can achieve from daily Quadriceps Stretching includes:
Increased flexibility
Increased range of motion
Decreased risk of injury
Great for warming up for activities such as cycling, running and yoga
Increases circulation
Decreases muscle stiffness and tightness
Quadriceps Stretch Variation
There are many variations of Quadriceps Stretches that you can try. Here are a few of them below.
Kneeling Quadriceps Stretch
Get into a kneeling lunge position. One leg will be in front of the body, and the other leg will be behind the body. Both legs will have a 90-degree angle at the knee. Lean forwards to increase the intensity in the Quadriceps. If you feel like you would like a deeper Quadriceps stretch, elevate the rear ankle on a chair or bench. Hold this position for 30 seconds and then switch legs.
Prone Quadriceps Stretch
Lie face down on the ground with your legs straight. Wrap a resistance band around one ankle and bend at the knee so your foot is touching the glute. Hold the other end of the resistance band in your hand. To increase the intensity of the stretch, pull the resistance band forwards above the head. Hold this position for 30 seconds and then switch legs.