This muscle group extends the leg while straightening the knee and is a primary mover in stair climbing and cycling. Injuries to the quadriceps muscle are often caused by a strength or flexibility imbalance between the quadriceps and the hamstrings.
There are many different ways to stretch your quadriceps, but here is a simple one you can do while standing.
- Stand on one leg (grab onto something solid if you need support).
- Bend your knee and bring your heel toward your buttock.
- Reach for your ankle with your hand.
- Stand up straight and feel a slight pull along the front of your thigh and hip.
- Hold the stretch for 20-30 seconds, release and repeat on the other leg.
- Be careful not to strain your knee - the goal is not to touch your heel to the buttock, but rather to stretch the thigh.