The quadriceps are the muscles on the anterior, or front, of your thigh. These muscles flex your hip and straighten your knee when you contract them. The opposite movements stretch the quadriceps. When you bend your knee through contracting the hamstring muscles on the back of the thigh, the quadriceps must lengthen and therefore stretch. The same is true when you bring your hips backward into extension, the opposite of hip flexion.
Standing Stretches
Possibly the best known way to stretch your quadriceps is the standing quad stretch. This exercise lengthens the front of your thighs without any equipment. To perform this exercise, stand on your left leg and bend your right leg behind you. Grip your ankle and pull it toward your buttocks, but keep your right knee in line with your left knee. Hold for 15 to 30 seconds, and then repeat on the other side. If you have trouble maintaining your balance, hold onto an object like a chair or counter for assistance.
Lying Stretches
There are a few different ways to stretch your quads lying down. You can lie sideways, on your back and on your belly and still stretch your quads. The side lying and belly, or prone, lying stretches both have you pull your foot toward your buttocks and bend your knee with the same exact movement as the standing quad stretch. When lying on your side, stretch the top leg and then roll over to stretch the other side. The Thomas stretch lengthens your quads lying on your back, but you need a massage table or similar item to perform that exercise. Hold stretches for 15 to 30 seconds.
Kneeling Stretches
There is one stretch you can do to target your quadriceps from a kneeling position. This exercise is known as the kneeling TA stretch. It also lengthens the tibialis anterior muscle on the front of the calves so this stretch targets the entire front of the leg. To perform this exercise, kneel on both knees with your arms at your sides. Then, lean back and reach for the floor behind you, keeping your back straight. Stop when you feel a stretch and hold for 15 to 30 seconds. The use of a mat is wise as it protects your knees from pain if performing this stretch on the floor.
Yoga
Yoga is well known for its ability to increase flexibility. Certain yoga poses stretch the quadriceps. Examples include Dhanurasana and Virasana. Virasana targets your lower body to stretch your thighs, knees and ankles. To perform Virasana, kneel on the floor and then spread your calves to the sides so you can sit down on the floor. Sit up straight and relax your hands on your thighs. Remain in the pose for two to three minutes. The English name for this exercise is Hero Pose.
