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Quad & Hamstring Stretches

author image Frederick S. Blackmon
Frederick S. Blackmon's love for fiction and theater eventually led to a career writing screenplays for the film and television industry. While living in Florida, Blackmon began exploring issues on global warming, health and environmental science. He spent two years as a Parkour and free-running instructor as well. Now he writes everything from how-to blogs to horror films.
Quad & Hamstring Stretches
A woman is stretching her legs. Photo Credit Wavebreakmedia Ltd/Wavebreak Media/Getty Images

The quadriceps and hamstring muscles of the upper thigh help you move efficiently. Nearly every physical sport requires the engagement of your lower body, and even walking and climbing stairs at work takes the exertion of your major muscle groups. Stretching the quads and hamstrings is relatively simple and should be included in your workout routine.

Quad Stretches

The standing quad stretch is one of the most basic static stretches for the upper thigh. Maintain your balance by placing a hand on a nearby wall. Alternating legs, pull one foot back toward your butt and hold this position for a few seconds. For the lying quad stretch, start by lying prone on the floor with your legs straight. Bend one leg at the knee, keeping the heel placed flat against the ground. Now raise the opposite leg off the floor and hold the stretch for a few seconds.

Hamstring Stretches

For the standing hamstring stretch, find a stable platform that is roughly chest height. Lift your leg and place it on the platform. Lean over the leg and hold the position for a few seconds. Alternate legs; intensify the stretch by flexing or pointing your toes. Another hamstring stretch is the modified hamstring hurdler's stretch: Sit down on the floor with your back straight and your legs outstretched. Bend your right knee and tuck your foot against the inside of your left thigh. Then, bend at the waist, reaching toward the left ankle. Alternate legs and keep your back as flat as possible.

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