How to Stretch Your Quadriceps
We all need somebody—or something—to lean on. And for this classic quad stretch, a wall, a lamppost, a tree, or, yes, even a stationary friend will do.
Up next in How to Stretch (13 videos)
Before you work out, warm up your muscles with the stretches demonstrated in these Howcast videos; they'll keep sprains and cramps at bay.
You Will Need
- Comfortable clothing
- A wall (or something sturdy to lean against)
Steps
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Step 1
Face wall
Stand facing a wall, and place your right hand against it for support.
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This is a great stretch to do at the office to take a break from sitting.
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Step 2
Hold foot against butt
Bend your right knee, bring your right foot up to your butt, and grab a hold of this foot with your left hand. The knee should feel like it is bent at a natural angle.
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Step 3
Pull heel
Gently pull your heel to your buttock until you feel slight tension, and push your pelvis forward.
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Step 4
Hold stretch
Hold this stretch for 10-20 seconds.
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Step 5
Repeat w/ other leg
Release your right leg to the floor, place your left hand against the wall, and repeat the stretch with your left leg.
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Step 6
Repeat w/ right leg
Release your left leg to the floor and repeat the stretch on your right leg again. This time go a bit further into the stretch until you feel a comfortable tension. Hold for up to 30 seconds.
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Step 7
Repeat w/ left leg
Release your right leg to the floor and repeat the stretch on your left leg again. This time go a bit further into the stretch until you feel a comfortable tension. Hold for up to 30 seconds.
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Step 8
Release stretch
Release your left leg to the floor. Isn't it nice to have unconditional support?
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Your quads, or quadriceps femoris, are the biggest muscle group in your body.
