Quadriceps Stretch



The quadriceps stretch stretches your quadriceps muscles in front of your hip and thigh. Improving the flexibility of your quadriceps muscles makes it easier to move your hip and knee, which decreases stress on your lower back.

Set up

Get into a comfortable position lying on your mat on your stomach. Bend one knee and grasp your foot with your hand.


Use your hand to help you bend your knee as far as you can. You should feel a "gentle discomfort" with this stretch. It should not be painful. Hold the static stretch for 30 seconds. Then lower your leg back down to the starting position.


  • Make sure you do not arch your lower back as you bend your knee.
  • You should not experience any pain with this exercise. If you do, back off on how much you are bending your knee to the point where you feel stretch but not pain.
  • If you cannot reach your foot with your hand in this position, you can use a rolled up sheet, beach towel, or exercise strap wrapped around your foot to help you.
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