Strength training exercises for the quadriceps muscles tone your thighs and prevent knee injuries by strengthening one of the muscle groups that support the patella. The only catch is that strengthening the quads can cause them to tighten, which can pull the knee out of alignment. Stretching the quads prevents injury by keeping muscles long and flexibile.
Standing Quadriceps Towel Stretch
The standing quadriceps stretch is a beginner-appropriate quadriceps stretch that lets even the least flexible people lengthen their quads without strain. The towel lets you flex the knee to stretch the quads only as far as you want, though with all stretches you should go until you can feel the muscles stretching and then hold it there. To perform the standing quadriceps towel stretch, wrap the center of the towel around your right ankle and pull your heel toward your left glute as you stand on your right leg. Keep the left knee close to the right. Do not raise the knee out to the side, ExRx.net says. Hold this for 30 to 45 seconds and repeat it at least twice before switching sides.
Side-lying Quadriceps Stretch
The side lying quadriceps stretch uses the same basic knee-bending movement as the standing stretch but lets you lie on your side. You don't have to worry about balancing on one leg, but you need a surface to lie on -- and for some people, getting up and down from the floor is difficult. To do the side-lying quadriceps stretch, lie on your right side with your legs straight and then bend your left knee to bring the foot toward your buttocks. Use your left hand to pull the foot until you feel a stretch in the left thigh. Hold this for 30 to 45 seconds. Repeat it two to five times and then switch sides. You can use a towel or belt if you can't reach your foot.
Reclining Hero Pose
Reclining Hero Pose is a yoga exercise that stretches the quadriceps. It also stretches the abdominal muscles and ankles. This stretch is extreme but can be modified for less flexible people by lying on folded blankets to reduce the range of motion for the stretch. Kneel and sit on the floor between your ankles and calves, but open the legs no wider than hip-width apart. Lie back until your spine and the back of your head rest on the floor or folded blankets. Hold this for one to five minutes.
Low Lunge
Low Lunge, another yoga pose, is a stretching exercise for the hip flexors. The hip flexors include the rectus femoris muscle of the quadriceps. Kneel on your right knee with the left leg bent to 90 degrees and the foot on the floor. The right thigh is perpendicular to the floor. Then, bend the left knee and move your hips forward until you feel the left thigh stretching. Hold this for 60 seconds and then switch sides.
