1. Stretch Quads Standing Up
Your quadriceps, along with the hamstrings, are the biggest muscles in your legs and an important muscle to stretch before you do any sort of leg workout. To do the standing quadriceps stretch, find a wall, a chair or something sturdy you can hold on to. Bend your leg upwards and with your free hand grab your ankle and pull it towards your rear end. Straighten the leg that you're standing on to properly align your hip. Hold for 10 to 12 seconds and repeat with your other leg.
2. Sit Down to Stretch
Sit on the floor or a mat with your legs straight out in front of you. Take your leg and bend it back so your foot is resting next to your hip. Next, lean back until you feel your quadriceps stretching. You want to lean back as far as you can, resting your weight on your hands, without feeling pain or pulling a muscle. For people who are flexible try leaning back on your elbows to get a more intense stretch. Hold the stretch for 20 seconds. Make sure you keep your knee and hip properly aligned during the stretch. Return to the starting position and then repeat with the other leg.
3. Flat on the Belly, Now Stretch Those Quads
The prone quadriceps stretch is similar to the standing quadriceps stretch except you're lying down instead of standing up. The first thing you want to do is lay face down on the floor or a mat. Bend your leg up toward your rear and grab your foot with your hand. Make sure to keep your hips on the floor and to keep your head down and your neck relaxed. Hold stretch for 10 to 12 seconds and return to the starting position. Repeat on the other leg.
4. Lying Down on the Stretch
The side lying quadriceps stretch is a modified version of the prone quadriceps stretch. Instead of lying face down, you lay on your side. After lying on your side you want to bend your leg toward your rear. Next grab your foot with your hand and hold the position for 30 seconds. Keep your head relaxed on the floor or mat or you can rest it on the arm you're not using. Return to the starting position once the stretch is complete and repeat with the next leg. You can repeat the stretch up to 10 times with each leg.
