The muscle group that helps you move your leg in front of your body is collectively known as your quadriceps. The vastus lateralis, vastus medialis, vastus intermedius and the rectus femoris help you flex, or bend, your hips when performing actions like walking and running. Tightness in these quad muscles can leave you more prone to injury when playing sports or undertaking other daily activities. Exercises help stretch these tight muscles to help prevent injury and keep you healthy and active.
Kneeling Hip-flexor Stretch
Kneel on the floor with your right leg in front and the sole of your foot on the floor. Your left leg should be bent at a 90-degree angle with your toes on the floor and your hip directly over your knee. Reach back with your left hand and grab your left foot. Use your arm to pull your foot toward your buttocks until you feel a stretch in the front of your left thigh. Hold this stretch for about 15 seconds and relax. Repeat with your other leg.
Standing Quadriceps Stretch
Stand in front of a chair, table or other sturdy surface that you can hold onto for balance. Bend the knee of the leg you want to stretch and lift your foot up toward your buttocks. Reach down with your hand and grasp your foot. Use the muscles of your arms to pull your foot toward your buttocks until you feel a stretch in the front of your thigh. Hold this position for about 15 seconds and relax. Repeat using your other leg. Perform an equal number of this exercise with each leg.
Lying Quadriceps Stretch
Lie on your stomach with your legs extended behind you and your arms by your sides. Bend your right leg and reach down with your right hand to grab your foot near your ankle. Relax your leg muscles and use your arm to pull your foot toward your buttocks until you feel a stretch in the front of your right thigh. Hold this position for about 15 seconds and relax. Repeat with your left leg.
Double Quadriceps Stretch
Kneel and reach back with your hands and grab your feet with your hands. Lift your butt up and forward while continuing to hold your knees. At the same time, bend your head backward and look toward the ceiling. Continue bending your head back and lifting your hips forward until you feel a stretch in front of both thighs. Hold this position for about 15 seconds and relax.
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