The front of your thigh is anatomically referred to as your quadriceps. The quadriceps are a group of four muscles that are active in many movements of the lower body and used as a prime mover in almost any sport. If the muscles of your quadriceps are too tight, you are at greater risk for an injury and even may perform at a lower level.
Anatomy
Your quadriceps is a group of four muscles called the vastus lateralis, the vastus intermedius, the vastus medialis and the rectus femoris. The vastus muscles attach at the top of the thigh bone. These three muscles all work together to extend the knee, allowing you to straighten the knee. The rectus femoris crosses over the hip joint and works to straighten the knee, but also functions as a hip flexor.
Side Lying Quadriceps Stretch
You can lengthen the muscles of the front of your thigh by lying on the floor. The American Council on Exercise recommends the side lying quadriceps stretch to open up the front of the thigh. Elongate your thigh by beginning by lying on your right side with your legs extended straight away from your body. Gently use your left hand to pull your left heel toward your left buttock as you bend your left knee. Draw your knees together and push your hips forward to get a deeper stretch. Hold your stretch between 30 seconds and two minutes on each leg.
Runner's Lunge
Lengthen your quadriceps with a runner's lunge. Begin by placing your legs in a split squat, with your right foot in front and your left foot behind. Lower your left knee all the way down onto your mat, allowing your shin and your toes of the left foot to relax. Press your hips forward, allowing your quadriceps to elongate. Your hands can come to your hips as you let gravity melt your hips down to open your thigh. Switch into your left leg after you hold your stretch for 30 seconds to two minutes.
Yoga Bow Pose
Yoga is meant to lengthen and strengthen your muscles. "Yoga Journal" recommends bow pose to elongate the muscles in the front of your thigh. Begin by lying on your stomach. Bend your knees, bringing your heels in close toward your glutes. Reach around and grab your ankles. Draw your knees together to touch, and on an inhale kick into your hands to lift your knees off your mat. Lifting allows you to elongate your quadriceps. Hold this pose for 30 seconds.
