Flexibility: Quadriceps Stretch

Gaining flexibility does not happen immediately. It takes time and effort to attain reasonable flexibility for good alignment and body balance. You may find that doing flexibility exercises helps to ease your pain.

How can I benefit by learning this exercise?

Stretching the quadriceps muscles along the front of the thigh often provides needed flexibility for improving muscle balance around the hips, while also helping to ease pain.

How do I perform this exercise?

Lie on your side with the hip you intend to stretch on top. Bend your top knee, bringing your heel toward your hip. Grasp your heel bringing your heel toward your buttock. When this gets too easy, advance the stretch by placing your thigh further back.

How many and how often should I do this exercise?

• Sets: 1 - 2
• Repetitions: 2 - 3
• Hold: 30 seconds
• Perform: 1 - 2 times per day

Are there other recommendations I need to be aware of?

To reduce the vigor of the stretch, avoid bending your knee too far.

What should I watch out for while doing this exercise?

Avoid arching your low back, and keep your abdominal muscles engaged. Be aware of pain that increases either in your low back or down the leg you are stretching. Try first to reduce the vigor of the stretch. If you still feel pain when doing the exercise, discontinue the stretch and consider choosing from other flexibility exercises.