The static Quadriceps Stretch targets the knee extensors and you can utilize it to improve flexibility and aids in muscle recovery after ballistic jumping workouts.
Tennis players should do quad stretching regularly to prevent knee pain and reduce the risk for knee injuries.
If you extend the hip behind the torso during the knee stretch then the hip flexors can also be stretched.
Quadriceps Stretch Recommendation
Implement the stretch into your static stretching routine post training or workout. This is also a great time to relax mentally.
Either close your eyes and focus on your breathing or you can also listen to relaxing music.
After you are finished stretching out you should feel relaxed and ready for a good massage!
Quadriceps Stretch Description Summary
- Place floor mat on the ground
- Lay flat on the side with legs close together. The to-be-flexed leg rests on top of the other. Then extend bottom arm and look forward.
- Grasp the toes of the to-be-flexed leg and pull the heel towards the gluteus (buttocks). Lower leg remains straight and maintain neutral pelvic position.
- If applicable, extend hip behind the torso for an additional hip flexor stretch and maintain posterior pelvic position.
- Hold the stretch for 45 seconds.
Targeted Musculature
- Quadriceps
- Hip Flexors (iliopsoas, rectus femoris, sartorius, gluteus minimus) if applicable
Other Stretches For You
Apart from the quadriceps stretch we have some other stretches for you that target the muscles acting on the leg.
Simply click on them to learn more or watch the videos:
Training Zone
We provide you with some more workouts and training tips you may be interested in to optimize your training.
Also, make sure that you warm up properly before and stretch out after your training session.
