Your quads -- also known as quadriceps -- are a set of muscles running down the front of your upper leg that help provide stability to your upper body and your knees. Since they are a major muscle group and used in running and physical activity, you can benefit from simple stretches to help increase blood flow to the area and prepare your quads for vigorous use.
Standing Quad Stretch
One of the simplest and quickest ways to stretch the quads, the standing quad stretch can be performed anywhere you have a sturdy surface to hold onto. To do the standing quad stretch, stand next to a fixed object like a wall or chair. Hold on with one hand to maintain your balance. With the other hand, grab your foot from behind you and bend your entire leg back so your knee is pointing toward the floor. You should feel a stretch in your quad muscles. Hold this stretch for 10 to 15 seconds, then relax and repeat for the other quad.
Step Quad Stretch
If you have an elevated surface such as a set of stairs or a fitness step, you can also try the step quad stretch. Stand in front of the step a few feet away. Step up with your right foot so that your upper leg is parallel to the floor. Bend forward, keeping your upper leg straight and parallel to the floor, until you feel a stretch in your quad muscles. Hold this position for 10 to 15 seconds, then switch legs.
Kneeling Quad Stretch
This effective technique will help stretch both sets of quads at once. Kneel on the floor with your legs and feet close together. Place your hands behind you on your feet for balance. Bend backward, keeping your knees on the floor, until you feel a stretch in your quads. Hold this stretch for 10 to 15 seconds, then relax and repeat.
Prone Quad Stretch
The prone quad stretch is another simple, yet effective way to prepare your quads for physical activity and help prevent injury. Lie on your stomach on the floor. Bend one knee so your foot lifts up toward your bottom. Grab your foot with your hand and pull it back toward your upper body, keeping your upper leg flush to the floor, until you feel a stretch in your quad muscles. Hold this stretch for 10 to 15 seconds, then release your foot and repeat for the other leg.
