How to Do Quadricep Stretches While Sitting

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Your quadriceps are a group of four muscles that sit in the front of your thigh. Your quad muscles include the vastus medialis, intermedius, lateralis and rectus femoris. The main function of your quadriceps is to straighten your leg. Keeping your quads flexible will help you avoid tightness that leads to injury. You can stretch your quadriceps several different ways, including a couple of seated variations.

On a Chair

Step 1

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Sit on a standard dining room chair sideways with your right side facing out and feet flat on the floor. Balance on the chair on your left buttock so that your right leg is outside of the chair leg.

Step 2

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Hold the back of the chair with your left hand. Bend your right leg and grab onto your ankle with your right hand.

Step 3

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Pull your heel back toward your butt, until your knee is pointed down at the floor. Hold the stretch for 10 to 20 seconds, then repeat on the other side.

On the Floor

Step 1

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Kneel down on the floor and sit back so your butt is resting on your heels.

Step 2

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Lean your upper body backward and place your hands behind you for support.

Step 3

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Lean back as far as you can go, feeling the stretch in your quadriceps. Lie completely back on the floor if your flexibility will allow.

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