Quad Stretches
Rectus Femoris & Vastus Group



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Quad stretches for a good warm up and cool down. Easy to follow instructions and videos to stretch your quad muscles.

The Stretching Handbook

The Stretching Handbook
A quick reference guide of 135 clear photos of every possible major stretching exercise.
Click here for more information

Your quads (Quadriceps) are made up of 4 muscles:

  • Rectus Femoris
  • Vastus Medialis
  • Vastus Intermedius
  • Vastus Lateralis

These make up the bulk of the front of your thigh. The quads are the power-houses of your legs. Combined with the mechanics of your hips and knees, your quads become the base of your body's power.

Weak quads will lead to instability in your knees, and possible injury. Make sure they're stretched and ready for use/recovery.

Strong quads will add that bulk and stability, but without stretching you may lose some flexibility. So it's important to stretch your quads in any case.

Make sure your muscles are warm before you stretch, by doing pulse raising exercises in your warm up.

After your workout, your cool down stretches are even more important. A good cool down will ensure your muscles recover well for your next workout, and keep your chances of injury low.

Focus on your quad stretches for longer in the cool down. You should hold all stretches for at least 10 seconds, with no bouncing at all.

Don't overstretch. Go to where you feel some mild discomfort and no pain. Come slowly out of each stretch.

Click here to see pictures and tips of stretches submitted by other visitors to this page.

Quad Stretches

Here are some variations for stretching your quads:

  • Standing Quadriceps Stretch
  • 1 - Stand near a stationary object, use it for balance if need be.

    2 - Keeping your back straight throughout, lift your right foot towards your bottom.

    3 - Use your right hand to hold the top of the foot, and assist it all the way until your heel is touching your bottom. Feel the stretch in your right thigh (front).

    4 - Repeat with your left leg.

    Tip - Keep your knees parallel, increase the stretch by pushing your hips slightly forward (keep your back straight).


  • Lying Quadriceps Stretch
  • 1 - Lie on your front and bring your right foot towards your bottom.

    2 - Hold on to your foot with one or both hands, and bring your heel to meet your bottom (or as far as you can).

    3 - Feel the stretch in your thigh.

    4 - Repeat with your left leg.


  • Kneeling Quadriceps Stretch
  • 1 - Kneel with your right knee on the floor (right toes bent), and left foot on the floor in front of you (with left knee bent at 90 degrees).

    2 - Keeping your back straight, slowly push your hips forward. Keep your hands on your hips for balance.

    3 - Feel the stretch at the top of your right thigh. If you don't feel the stretch, try moving your right knee further back, away from your left foot.

    4 - Repeat by switching legs.



    Enjoy your quad stretches. Check out the following videos people have submitted, that'll help guide your stretches:



    <<< Calf StretchesHamstring Stretches >>>


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    Check Out Other Quad Stretch Pictures

    Click on the links below to see some great pictures and tips for your quad stretches. They were all submitted by other visitors to this page..

    My Quad Standing Stretch 
    I know that quad stretches can all look the same and bacically target the sames muscle group. However, I like to practice balancing while doing a quad …

    Helen's Quad Stretch 
    Here's my quad stretch. This is a great stretch to do before you run. Always warm up a little before stretching, even if all you do is walk on the …

    Click here to write your own.



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