Quadriceps and hamstrings are opposing muscles found on the upper thighs. The main function of the hamstrings, which are on the back of thigh, is to flex the knee and extend the hip. The quadriceps on the front of the thigh extend the knee and flex the hip. Stretches will keep these muscles lengthened and reduce the chances of injury. Strengthening exercises will help keep the knee stable and improve your daily functional abilities.
Leg Swing
A leg swing is a dynamic stretch that targets the quads and hamstrings simultaneously. Dynamic stretches loosen up your muscles in a steady motion which can help prevent muscle pulls and stiffness before physical activity. To do a leg swing, stand with your hands on your hips with your left foot raised from the floor. Steadily swing your leg forward and backward like a pendulum. Keep your leg straight when you do this and move it as high in the air as possible. After completing a series of swings, switch sides.
Standing Quad Stretch
The standing quad stretch is a static stretch which is held for an extended period of time. To begin, stand on your left foot, bend your right knee and lift your right foot in the air behind your body. Grasp your foot with your right hand and gently pull up until you feel a stretch on your right quadriceps. Hold for 30 to 45 seconds, slowly release and repeat with your left leg. The best time to do static stretches is after exercise. If you feel off balance, place one hand on a table or chair.
Low Lunge
The low lunge is a yoga pose that stretches the quads and hamstrings. To begin, stand with your legs in a staggered stance and lower yourself down by bending your knees. Lightly place your back knee on the floor and flatten the top of your foot out on the floor. Extend your arms straight above your head and lean forward slightly, making sure that your front knee does not go past your toes. Hold for 30 to 45 seconds, slowly release and switch sides. To keep your knees protected, perform this stretch on a yoga mat, rug or soft surface.
Walking Lunge
A walking lunge is a body weight exercise that can be made more intense by holding dumbbells at your sides or a barbell across your upper back. This exercise strengthens the quads and hamstrings, as well as the glutes. To begin, stand with your feet together and arms at your sides or hands on your hips. Take a big step forward with your left foot, lower yourself down by bending your knees and stand back up. Lunge forward with your right foot and continue to alternate back and forth with each leg. When lowering yourself down, stop your back knee right above the floor and bend your front knee 90 degrees.
Squats
In similar fashion to lunges, squats work the quads and hamstrings together. To begin, stand with your feet slightly wider than shoulder-width apart and let your arms hang at your sides. Lower yourself down by bending your knees and stop when your thighs become parallel to the floor. Steadily stand back up and repeat. Keep your core tight and back straight throughout. To increase the resistance, hold dumbbells at your sides or hold a barbell across the top of your back.
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