The quadriceps muscle group is a powerful and hard-working complex of muscles that function as prime movers in almost any sport. When the muscles and tendons of the quads are too tight, it can impact and compromise the health and stability of the knee, hip and spine. Regular stretching after activities will ensure balanced muscle tension at the joints.
Quadriceps Anatomy
The quadriceps is a group of four muscles that make up the front of the thigh. The vastus lateralis, the vastus intermedialis and the vastus medialis all attach at the top of the thigh bone, running the length of the thigh to insert via the quadriceps tendon on the knee cap. The vastus muscles work together to extend the knee joint. A fourth muscle, the rectus femoris, crosses over the hip joint, running down the front of the thigh to join the vastus muscles at the patella. The rectus femoris works with the vastus muscles to extend the knee, but also functions as a hip flexor, responsible for movements such as lifting your knee toward your chest.
Classic Stretch with Variations
A classic stretch that targets the quadriceps from both the hip and the knee can be executed with a few variations. Begin by standing at arm's-length before a wall, placing your right palm against the wall for balance. Bend the left leg at the knee and grasp the front of your left ankle. Lift your chest and exhale as you point your knee straight down toward the floor, extending the hip. Hold for 30 to 60 seconds, breathing deeply and concentrating on relaxing the muscle. Switch and repeat on the other side. To vary the angle, grasp the ankle with the opposite hand. For variety, perform this stretch lying face-down on a mat, gently pulling with the hand to lift the thigh off the mat. Another variation is side-lying with the hips stacked, keeping the top leg parallel to the floor.
Hip Flexor Combo Stretch
A deep lunge combined with knee flexion is an advanced and effective quadriceps stretch. On a mat, begin by stepping back into a lunge with your left foot, aligning the right knee directly above the ankle, with chest lifted. Drop the left knee to the floor, with your shin and the top of your foot on the mat, "shoestrings down." Gently press the pelvis forward to stretch the hip flexor. Now place the left palm on the floor directly beneath your shoulder and bend the left knee, reaching around with the right hand to grasp the front of the ankle, gently pulling it toward your trunk. Hold, relaxing and breathing for 30 to 60 seconds, then switch sides.
Yoga Rocking Horse Stretch
The yoga bow is an advanced stretch that hits your quads from both ends, and also stretches the chest, shoulders, biceps, shins and abdominal muscles. Be sure your muscles are warmed up before beginning this stretch. Lie face-down on a mat, with your knees hip-width apart and your palms beside your hips facing the ceiling. Drawing the shoulder blades together, lift the chin and chest as you grasp first your left, then your right ankle. Arch your back as you gently pull your ankles up, lifting the thighs off the mat. Breath and hold for 30 seconds, then slowly lower yourself to the mat. Repeat 2 or 3 times.
