Stretching your quadriceps is an important part of any fitness routine. The quadriceps are four muscles located on the front of your thighs, and they are responsible for helping you walk, run, jump, and perform other activities. By stretching your quadriceps, you can reduce the risk of injury, and increase your range of movement.

Stretching your quadriceps can also reduce the risk of injury. Tight quadriceps can limit your range of motion at your knee joint, making you more prone to injury when you’re performing activities. Stretching your quadriceps will help regain full mobility to the knee and take the pressure off the front of the knee joint.

At Surrey Physio, we see a lot of people come in with knee pain due to tight or shortened quadriceps. We use a variety of message to the quadriceps as well as recommending stretching exercises to length the quad.

1. Standing Quad Stretch: This is one of the most common quad stretches, and it can be done anywhere with just a wall or a chair for support. To do this stretch, stand next to a wall or a chair and hold onto the wall or the chair for balance. Bend one knee and grab your foot with your hand, pulling it up towards your buttocks. Hold this stretch for about 30 seconds before switching sides.

2. Kneeling Quad Stretch: This is a great stretch for those who may not have the balance to do the standing quad stretch. To do this stretch, kneel on the floor with one leg in front of you. Bend one knee and grab your foot with your hand, pulling it up towards your buttocks. Hold this stretch for about 30 seconds before switching sides.

3. Prone Quad Stretch: This is another great stretch for those who may not have the balance to do the standing or seated quad stretch. To do this stretch, lie face down, and bend your knee bringing your heel towards your bottom. Use your hand or a towel to create overpressure. You will feel a stretch into the front of your thigh. Hold this stretch for about 30 seconds before switching sides.

4. Hip Flexor and Quad Stretch: Stand up with good posture, and bend your knee so your foot goes towards your butt. Extend your hip behind you, to create a stretch to the front and top of your thigh. You may need to hold on to a table for support. This exercise will help to stretch your hip flexor (psoas and rectus femoris muscles), and quadricep muscle group. Hold this stretch for about 30 seconds before switching sides.

5. Partner Quad Stretch: This is a great stretching exercise to do with a partner. To do this stretch, stand opposite of your partner with your feet shoulder-width apart. Have your partner grab your foot and hold it up towards your buttocks. Ask your partner to hold this stretch for about 30 seconds before switching sides.

These five quad stretches are a great way to stretch your quads. Make sure to include these in your workout routine for optimal benefits, and they can really help if you have knee pain or stiffness too.

In summary, stretching your quadriceps is an important part of any fitness routine. It can help improve your posture, reduce the risk of injury, and increase your range of motion. So, if you’re looking to stay healthy and active, make sure to add some quadriceps stretches to your routine.

(These videos are provided by Rehab My Patient – the best exercise prescription software for therapists to prescribe exercises www.rehabmypatient.com. If you are a patient needing advice, call Surrey Physio to book a telephone/video consultation with one of our expert physios or osteopaths, or book in face-to-face for an appointment. You can call us on 0208 685 6930 or book online by clicking the link at the top of the page).