The Quadriceps Muscles

The Quadriceps are comprised of four muscles that sit on the front of the thigh. They are the Vastus Medialis, Intermedius and Lateralis and finally the Rectus Femoris. The Quadriceps attach to the front of the tibia and originate at the top of the femur. The exception to this rule is the Rectus Femoris which actually crosses the hip joint and originates on the pelvis. The function of the Quadriceps as a whole is to extend the knee (straighten the knee). The Rectus Femoris functions to extend the knee but also acts as a hip flexor because it crosses the hip joint.

Stretches For Your Quads

Hip Flexor Quad Stretch

Instructions:
1. Step out 1-2 feet with one foot.
2. Slowly push pelvis downward and forward until stretch is felt in front of back thigh.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight.

Quad and Back

Instructions:
Starting Position: Start by kneeling on your knees and placing your hands on your lower back or upper hips.
Lean back and push your hands into your hips until a stretch is felt in your low back and thighs.
Hold for the prescribed number of seconds.

Quad Psoas Stretch

Instructions:
1. Start by placing one knee on the balance disc with the foot on top of the stability ball.
2. Your other leg should be bent 90 degrees at the knee with your foot flat on the floor.
3. Slowly slide your foot on the floor forward and lean with your upper body towards the floor until a comfortable but moderate stretch is felt.
4. Return to the starting position and repeat or hold for desired amount of time if you would like.
5. Repeat with the other leg.

Quad stretch with bands

Instructions:
1. Lie face down on the floor and place a band around 1 foot and hold the other end with your hands.
2. Pull on the band so that your knee is bent until a comfortable stretch is felt on the front of your thigh.
3. Hold for the prescribed number of seconds and then repeat with the other leg.

Side lying quad stretch

Instructions:
1. Start by lying on your side and bending your top leg so that your foot is behind you.
2. Take the toning bar and place it so that you can use it to pull your foot back towards your hip.
3. Pull on the bar until a comfortable but moderate stretch is felt on the front of your thigh.
4. Hold for the prescribed number of repetitions and repeat with the other leg.

Side Lying Quad Stretch

Instructions:
1. Lie on your sdie on floor or bench
2. Pull heel toward buttocks until stretch is felt in front of thigh.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight - avoid hyperextending back during stretch by keeping abdominals tight.

Standing quad stretch

Instructions:
1. Standing with a shoulder width stance and hang onto an object for support.
2. Bring one foot up and grab with your hand.
3. Pull your foot up until you feel a stretch on the front of your thigh.
4. Hold for the prescribed time and repeat with the other leg.

Standing Quad Stretch

Instructions:
1. Start by placing your foot on a stool or tall bench.
2. Slowly bend down until a comfortable stretch is felt on the front of the thigh.
3. Hold this stretch for the desired time and then repeat for the desired repetitions. Repeat with the other leg.

Supine Quadricep Stretch

Instructions:
1. Sit on the floor in a hurdlers position.
2. Lean back and support your upper body with your hands until a comfortable stretch is felt in your quadricep.
3. Hold for the prescribed time and then repeat with the other leg.

Walking Quad Stretch

Instructions:
1. Start by lifting your right leg and grabbing it with your hand and pull it to your butt in a controlled manner.
2. Hold the stretch for a couple of seconds, release your foot and return to the ground. Then take a step and repeat with the opposite leg.
3. Continue this alternating motion for the desired repetitions.

Graphics courtesy of Ryan Publishing and Fitnessgenerator

Hip Flexor Quad Stretch Instructions: 1. Step out 1-2 feet with one foot. 2. Slowly push pelvis downward and forward until stretch is felt in front of back thigh. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep the low back straight.
Quad and Back Instructions: Starting Position: Start by kneeling on your knees and placing your hands on your lower back or upper hips. Lean back and push your hands into your hips until a stretch is felt in your low back and thighs. Hold for the prescribed number of seconds.
Quad Psoas Stretch Instructions: 1. Start by placing one knee on the balance disc with the foot on top of the stability ball. 2. Your other leg should be bent 90 degrees at the knee with your foot flat on the floor. 3. Slowly slide your foot on the floor forward and lean with your upper body towards the floor until a comfortable but moderate stretch is felt. 4. Return to the starting position and repeat or hold for desired amount of time if you would like. 5. Repeat with the other leg.
Quad stretch with bands Instructions: 1. Lie face down on the floor and place a band around 1 foot and hold the other end with your hands. 2. Pull on the band so that your knee is bent until a comfortable stretch is felt on the front of your thigh. 3. Hold for the prescribed number of seconds and then repeat with the other leg.
Side lying quad stretch Instructions: 1. Start by lying on your side and bending your top leg so that your foot is behind you. 2. Take the toning bar and place it so that you can use it to pull your foot back towards your hip. 3. Pull on the bar until a comfortable but moderate stretch is felt on the front of your thigh. 4. Hold for the prescribed number of repetitions and repeat with the other leg.
Side Lying Quad Stretch Instructions: 1. Lie on your sdie on floor or bench 2. Pull heel toward buttocks until stretch is felt in front of thigh. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep the low back straight - avoid hyperextending back during stretch by keeping abdominals tight.
Standing quad stretch Instructions: 1. Standing with a shoulder width stance and hang onto an object for support. 2. Bring one foot up and grab with your hand. 3. Pull your foot up until you feel a stretch on the front of your thigh. 4. Hold for the prescribed time and repeat with the other leg.
Standing Quad Stretch Instructions: 1. Start by placing your foot on a stool or tall bench. 2. Slowly bend down until a comfortable stretch is felt on the front of the thigh. 3. Hold this stretch for the desired time and then repeat for the desired repetitions. Repeat with the other leg.
Supine Quadricep Stretch Instructions: 1. Sit on the floor in a hurdlers position. 2. Lean back and support your upper body with your hands until a comfortable stretch is felt in your quadricep. 3. Hold for the prescribed time and then repeat with the other leg.
Walking Quad Stretch Instructions: 1. Start by lifting your right leg and grabbing it with your hand and pull it to your butt in a controlled manner. 2. Hold the stretch for a couple of seconds, release your foot and return to the ground. Then take a step and repeat with the opposite leg. 3. Continue this alternating motion for the desired repetitions.

Graphics courtesy of Ryan Publishing and Fitnessgenerator