zig
0

Notifications

  • You're all caught up!

How to Do Quadricep Stretches While Sitting

by
author image Joshua McCarron
Joshua McCarron has been writing both online and offline since 1995. He has been employed as a copywriter since 2005 and in that position has written numerous blogs, online articles, websites, sales letters and news releases. McCarron graduated from York University in Toronto with a bachelor's degree in English.
How to Do Quadricep Stretches While Sitting
How to Do Quadricep Stretches While Sitting Photo Credit Elizabeth Blaser/Demand Media

Your quadriceps are a group of four muscles that sit in the front of your thigh. Your quad muscles include the vastus medialis, intermedius, lateralis and rectus femoris. The main function of your quadriceps is to straighten your leg. Keeping your quads flexible will help you avoid tightness that leads to injury. You can stretch your quadriceps several different ways, including a couple of seated variations.

On a Chair

Step 1

How to Do Quadricep Stretches While Sitting
Photo Credit Elizabeth Blaser/Demand Media

Sit on a standard dining room chair sideways with your right side facing out and feet flat on the floor. Balance on the chair on your left buttock so that your right leg is outside of the chair leg.

Step 2

How to Do Quadricep Stretches While Sitting
Photo Credit Elizabeth Blaser/Demand Media

Hold the back of the chair with your left hand. Bend your right leg and grab onto your ankle with your right hand.

Step 3

How to Do Quadricep Stretches While Sitting
Photo Credit Elizabeth Blaser/Demand Media

Pull your heel back toward your butt, until your knee is pointed down at the floor. Hold the stretch for 10 to 20 seconds, then repeat on the other side.

You Might Also Like

On the Floor

Step 1

How to Do Quadricep Stretches While Sitting
Photo Credit Elizabeth Blaser/Demand Media

Kneel down on the floor and sit back so your butt is resting on your heels.

Step 2

How to Do Quadricep Stretches While Sitting
Photo Credit Elizabeth Blaser/Demand Media

Lean your upper body backward and place your hands behind you for support.

Step 3

How to Do Quadricep Stretches While Sitting
Photo Credit Elizabeth Blaser/Demand Media

Lean back as far as you can go, feeling the stretch in your quadriceps. Lie completely back on the floor if your flexibility will allow.

Related Searches

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media