Quadricep Stretches

Written By: Chloe Wilson, BSc(Hons) Physiotherapy
Reviewed by: KPE Medical Review Board

Quadricep stretches are a great way to reduce knee pain, improve flexibility and help to prevent injuries.

The quadriceps, aka quads, are a group of four muscles that run down the front of the thigh and join together forming the patella tendon. They work together to straighten the knee.

Tight quads are a common cause of knee pain as they change the way the forces go through the knee joint and the patella making them more prone to injury.

We will start by looking at how the quads muscles function and common knee problems from tight quads, and then look at the best ways to do quad stretches in a variety of positions so you can find the best ones for you.

This standing quadricep stretch is great because you can do it anywhere - at home, in the office or out and about. And you don't need to be able to get on and off the floor. To do standing quad stretches:

• Stand on one foot, holding the back of a chair or the wall to balance. With your free hand, hold the ankle of the stretching leg behind you
  
  
• Pull your heel towards your bottom until you feel a strong quads stretch in the front of your thigh. Hold for 30 secs
  
  
• Repeat 3 times, 2x daily, or before and after exercise

Top Tip: Keep your upper body up straight – don’t lean forwards or it reduces the stretch through the quads

Progression: To stretch further, carry out this quads stretch as described but also clench the glutes to roll the pelvis back and/or take the knee backwards

Side lying quadricep stretches give you a little more support so you can really focus on your stretching. And because you are lying down, there is no weight going through the knee making them perfect quad stretches for knee pain. To do this side lying quadriceps stretch:

• Lie down on your side with your shoulders, hips and knees in a straight line.  You can choose where you place your bottom arm - wherever feels most comfortable
  
  
• Bring your heel towards your bottom pulling at the ankle until you feel a stretch in the front of your thigh. Hold for 30 secs.
  
  
• Repeat 3 times, 2x daily, or before and after exercise

Top Tips: 1. If you can't reach your ankle or have tight quads knee pain, place a band or belt around your foot and pull through that until you can feel a strong stretch in your quads
2. Make sure your knee doesn't come forwards - it should stay in line with your hip throughout

Doing quad stretches lying on your stomach are really effective for tight quads as your hips and pelvis are anchored which targets the stretch directly at the quads. To do lying quad stretches:

• Lie flat down on your tummy
  
  
• Bring your heel towards your bottom pulling at the ankle until you feel a stretch in the quads on the front of your thigh. If you can't reach your ankle, place a band or belt around your ankle and use that as shown in the picture
  


• Hold for 30 secs. Repeat 3 times, 2x daily, or before and after exercise
  

Progression: 1. Prop yourself up on your elbows and carry out the quads stretch as described above
2. Place a pillow/rolled up towel under your knee and carryout the exercise as described above. Can combine with progression 1 to stretch the quads further

Some people prefer to do kneeling quad stretches, particularly if they find it difficult to get up and down from the lying on the floor or to balance standing on one leg. To do kneeling quadricep stretches:

• Start in a half kneeling lunge position, knee to be stretched on the floor (resting on a towel or pillow for comfort)
  
  
• Draw your foot towards your bottom, either with one hand or using a towel/strap until you feel the quads stretch down the front of your thigh.  Hold for 30 seconds
  
  
• Repeat 3 times, 2x daily or before and after exercising

Progression: Increase the stretch by clenching your glutes to roll your pelvis back, and/or lunge forwards more onto the front leg

Quadriceps stretches should ideally be done twice a day if you are looking to increase muscle length, and always before and after sport.

If you haven't already read the introduction to knee stretches page, have a look for information on how to tell if your quads are tight, and how to get the best results from these quadricep stretches - maximum benefit for minimum effort!

Quad stretches for knee pain are often most effective when combined with:

• Hamstring Stretches
• Glutes Stretches 
• ITB Stretches 
• Piriformis Stretches
• Calf Stretches 

And don't forget, it's really important to make sure you have good strength as well as length in your quadriceps. If you are wanting to build up the strength of your quadriceps muscles, go to the quadriceps strengthening exercises section.