The quadriceps are a large group of muscles located at the front of the thigh and are responsible for providing support and stability to the knee, as well as pushing-off power for the entire body. Understanding some basic stretching and strengthening exercises will help you keep your quadriceps muscles in the best shape possible to avoid injury and perform at your best.
Standing Quadriceps Stretch
The standing quad stretch is one of the most basic leg stretches and can be performed anywhere you have a stable surface on which to balance yourself. To start, stand next to a wall, table or other sturdy surface. Balance on your left leg and pull your right leg back behind you, lifting your right foot toward your buttocks by bending at the knee. Grab your right foot with your right hand, using your left hand to balance yourself. Pull back on your leg and lean forward slightly until you feel a stretch in your right quadriceps muscles. Hold this stretch for 10 to 15 seconds, then let go of your foot and rest. Repeat the exercise for the other leg. Do two to three stretches for each leg.
Kneeling Quadriceps Stretch
The kneeling quadriceps stretch is more advanced, but can still be performed by the average person with a little practice. Kneel on the floor with your left knee down and your right foot flat on the floor. Reach behind you and grab your left foot with both hands. Pull your left leg up toward your back and straighten your back until you feel a stretch in your quadriceps muscles. Hold the stretch for 10 to 15 seconds, then switch legs and do the same with your right leg. Repeat the stretch two or three times for each set of quadriceps.
Lunges
Lunges are one of the easiest and most effective ways to work out your quadriceps muscles. Plus, as you strengthen your quads, you can incorporate weights for resistance by adding dumbbells or barbells to the exercise. To do a basic lunge, start by standing at one end of a room with your feet close together and your body straight. Step forward with your right foot, bend your knee and lower your body to the floor. Bend your left leg so your knee moves toward the floor. Lower your body until your left knee touches the floor. Lift your body back up, at the same time stepping forward with your left leg until your feet are together again. Repeat the exercise, this time stepping forward with your left leg and bending your right knee toward the floor. Do 10 to 15 lunges with each leg.
Step-Ups
Step-ups are also easy to learn and perform, and just require some sort of device or object to step up onto. Start by standing in front of the step with your feet close together. Bring your right foot up and place it on top of the step. Use your quad muscles to lift your body up and bring your left leg on top of the step. Step back down with your left foot, followed by your right foot, for one repetition. Do 10 to 15 repetitions with one leg, then switch to the other and repeat. You can also hold dumbbells in your hands or a barbell across your shoulders to increase the resistance.
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