Rectus Femoris Stretching Exercises

The rectus femoris -- a member of the quadriceps muscle group -- originates on your pelvis just above your hip socket, runs down the length of your upper leg, and inserts into the base of the knee cap and the tibia bone of your bottom lower leg. The muscle is the only one of the four quadriceps muscles, or quads, that assists hip flexion. Its primary function is knee extension. Stretching the rectus femoris, therefore, involves flexing your knee until you feel gentle tension through the front of your thigh. Consult a personal trainer to determine the types of stretches that are appropriate for you.

Benefits

Stretching the rectus femoris can help you achieve an optimal level of flexibility, which enables the muscle function effectively, allowing you to move your hip and knee joints through normal ranges of motion. Additionally, a flexible rectus femoris muscle may help prevent quad injuries.

Lever Quadriceps Stretch

The lever quadriceps stretch requires an apparatus on which you can place the top of your foot about two feet off the floor with your knee flexed. Stand on your opposite leg with your knee straight, then flex your knee and squat until you feel a light stretch through your quads. Hold the stretch for 10 to 30 seconds, or return to the starting position, and repeat multiple times to perform the stretch dynamically.

Lying Quadriceps Stretch

The lying quadriceps stretch includes two variations. Lie face down to prepare for the first, then flex one knee at a time and pull your heel to your buttocks. Lie on your side and execute the same movement with your top leg to perform the second variation. Turn on your other side and stretch the leg on top. Hold stretches for at least 10 seconds, or flex and extend your knee repeatedly.

Standing Quadriceps Stretch

The standing quadriceps stretch is similar to the side-lying variations. Stand upright on your right leg and pull your left heel to your buttocks for 10 to 30 seconds. Then, pull your right heel while standing on your left leg. You can also perform the stretch dynamically by repeatedly flexing and extending one knee at a time. Hold onto the back of a chair with your uninvolved hand or place it against a wall if you have difficultly maintaining balance.

Recommendations

Complete a five- to 15-minute warm up session before performing dynamic or static stretches for the rectus femoris. Perform dynamic stretches before an endurance- or resistance-training workout and static stretches when you're done. Avoid bouncing when you're performing static stretches to prevent muscle-strain injuries. Consult your physician if any stretch causes pain.