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Kneeling Quadriceps Stretch for Flexibility - Quad Stretch - Thigh Stretch

Learn how to safely perform a kneeling quadriceps stretch.

By , About.com Guide

Updated October 29, 2012

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

Kneeling Quad Stretch

Kneeling Quad Stretch

Photo: Quinn Rooney / Getty Images
The quadriceps (quads) are a group of muscles along the front of the thigh. The quadriceps group consist of the quadriceps femoris, the rectus femoris, vastus lateralis, vastus medialis and the vastus intermedius.

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 kneeling.

  • Kneel with one leg forward and one leg back, as shown in the picture.
  • Reach back and get a firm grip on the foot of the back leg.
  • Slowly bend the knee and lift the foot off the ground and toward your buttock until you feel a stretch across the front of the hip and thigh.
  • Hold the stretch for 20 to 30 seconds, release and repeat on the other leg.
  • Be careful not to strain your knee.
Related Video
How to Stretch Your Lower Body
Learn How to Properly Stretch your Torso
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