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Stretches for Tight Quads

by
author image Kelsey Casselbury
Kelsey Casselbury has a Bachelor of Arts in journalism from Penn State-University Park and formal education in fitness and nutrition. Collins is an experienced blogger, editor and designer, who specializes in nutrition, fitness, weddings, food and parenting topics. She has been published in association and consumer publications, along with daily newspapers such as The Daily Times (Salisbury, Md.)
Stretches for Tight Quads
Stretches for Tight Quads Photo Credit: fizkes/iStock/GettyImages

Tight quadriceps muscles strike both the most active and the most sedentary of people. If you're a regular runner or strength-trainer, you'll find that your quads might tighten up after a rough workout or injury. For those who don't move quite as much, weak hip flexors and glutes can wreak havoc on both your quads and hamstrings.

After your muscles are properly warmed up, do some stretches for those tight quads—you'll feel them loosen up in no time.

Read More: Damaging Effects of Tight Quadriceps

Static Quadriceps Stretch

This standing stretch is probably your immediate go-to when you want to stretch your quads, but did you know it can be done lying down or on your side as well?

How to: Get into your preferred position — either standing, lying on your side or lying on your stomach — and use your right hand to reach back and pull your right foot toward your glutes. You should feel a good stretch in the front of the thigh, but don't go far enough that it hurts. For a deeper stretch, slightly pull your hip backward. Hold for 20 to 30 seconds, release and repeat on the other leg.

To make this a dynamic stretch, take a step forward after releasing your leg from the stretch. Repeat on the other side, so you're stretching and moving forward.

Stretching the hip flexor will help loosen your quads, too.
Stretching the hip flexor will help loosen your quads, too. Photo Credit: fizkes/iStock/GettyImages

Hip Flexor Stretch

Although this stretch focuses on your hip flexors, it also targets the tops of your quadriceps muscles and will help loosen the whole area.

How to: Kneel down with one knee on the floor and one foot in front of you, knee bent. Push your hips forward, keeping your back straight. Hold for around 30 seconds, and then release. Repeat on the other side.

Kneeling TA Stretch

It looks like an easy stretch, but you'll feel it through your entire quadriceps.

How to: Knee on a mat with your knees hip-width apart and your arms resting at your side. Lean backward, shifting your weight to move your hips closer to your heels. Place your arms behind your feet, gently supporting yourself with your fingertips. Hold for 30 seconds and release.

Read More: Ways to Loosen up Tight Muscles

Standing Lunge Stretch

You can make this stretch dynamically too, by taking large steps forward after each lunge stretch.

How-to: Stand with your feet together and your arms at your side. Step forward with your right foot, keeping the left foot in place. Shift your weight to the front foot, feeling a stretch in the quads of the back leg. Keep your front knee behind the toebox of the front foot, and keep your torso upright. Hold for 30 seconds, release and repeat on the other side.

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