For some people, such as highly-conditioned athletes, basic quadriceps stretches are not enough to provide their muscles with the necessary stretch and loosening effects needed at their fitness levels. In these situations, advanced stretches are needed to isolate these muscles effectively and prepare them for strength or conditioning training. These stretches come in a variety of forms, including the all fours, iron crosses, looped and foam roll stretches.
All Fours Stretch
The all fours quad stretch requires no equipment other than an exercise mat and is started by getting on your hands and knees. From this position, slowly raise your right leg into the air behind you while keeping your hands flat on the floor and left knee on the mat. Grab your right ankle or foot with your right hand, keeping the right knee fully flexed. Gently pull upwards on your right foot until you feel a stretching sensation in your quads. Attempt to thrust your hips toward the floor while extending your hips. Hold the position for up to 20 seconds and then reverse process to stretch the other quad.
Iron Crosses Stretch
The iron crosses stretch isolates the quadriceps and requires a high level of muscle flexibility to complete. Begin by lying facedown on the floor with your arms extended outward from your sides, palms flat on the floor. This is the starting position. Flex your left knee while bringing it across the back of your body in an attempt to touch the floor on your right side near your right hand. Keeping your arms outstretched and palms flat on the floor, continue motion for as far as you are able or until your left foot touches the floor, then return to starting position. Reverse the process with right leg to stretch the opposite quad. Repeat the stretch while alternating legs for up to 20 repetitions.
Looped Stretch
You’ll need a belt or rope to perform the looped quad stretch successfully. Begin by lying on your left side and loop a belt or rope around the top of your right foot. Flex your right knee and extend your right hip in an attempt to touch your right foot to your buttocks while gently pulling on the rope with your hands over your head or shoulder. Hold the position for up to 20 seconds and then reverse the process to stretch the opposite quad.
Foam Roll Stretch
Using a foam roll for support, this quadriceps-isolating stretch is done on the floor. Lie facedown on the floor with your hands or forearms supporting your body weight. Place the foam roll under your right leg slightly above the knee while keeping both feet off the floor and with your hands still supporting your weight. This is the starting point. Shift as much weight as you are able to bear onto the right leg while rolling it over the foam roll from above the knee to just below the hip. As you encounter points of tension, hold the position for up to 30 seconds. Switch legs and repeat process to stretch the left leg’s quad.
