Your quadriceps are made up of four muscles in the front of your thigh that work together with other leg and hip muscles to move your hips and knees. But the quadriceps can tighten. Stretching can help reduce tightness and improve hip and thigh activity.
Standing Quadriceps Stretch
This exercise not only stretches your quadriceps, but also improves pelvic and spinal stability as you maintain your balance and posture. Stand on your right foot and bend your left leg behind you. Grab your left foot with your left hand to gently pull your leg back and tighten your right buttock. Do not tilt your body or hunch your back. Your left knee should be pointing to the ground. Hold the stretch for five to six deep breaths. Repeat the stretch on the other leg.
Kneeling Hip Flexor Stretch
The exercise stretches your hip flexors, which extend from the front of your lower spine into your upper thighs. The kneeling position stabilizes your pelvis to keep it from moving excessively. Kneel on your right knee and put your left foot in front of you with your knee bent at 90 degrees. Push your pelvis forward and raise your right arm overhead. Tighten your right buttock to increase the stretch. Hold the stretch for five to six deep breaths. Lean your torso to your left and hold the stretch for another five to six deep breaths. Put your left hand on your left thigh for balance. Repeat the stretch on the other side.
Kneeling Double Quad Stretch
This advance exercise stretches both quadriceps at the same time while strengthening the stabilizers in your torso. Kneel on both knees and rest your shins on the ground. Inhale and slowly lean your torso back so you are resting on your elbows behind you. Tighten your abs and buttocks to maintain your posture. Hold this stretch for three deep breaths. If you can, lower your upper back and head on the ground and bring your arms by your head so your biceps are close to your ears. Squeeze your knees together to increase the stretch and hold this position for three deep breaths. Prop yourself up on your elbows and back to the kneeling position. Perform this exercise for three to four more reps.
Expert Insight
The National Academy of Sports Medicine recommends that you strengthen your buttocks after you perform the quadriceps stretches to reduce neural stimulation to your thighs. You can perform strength exercises, such as hip bridges, kettlebell deadlifts or single-leg hip bridges to strengthen your buttocks and hips.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
