Quadriceps Stretches

Prone One Leg Quadricep Stretches: Lay belly down (prone) on a pad on the ground. Grasp the left foot at the instep or front of the toes with the hand of the same side. Put the knee of the left leg next to the knee of the right leg. Pull on the foot to bend the left knee. Maintain this position for 20 seconds, then switch legs and repeat. Do each leg at least twice.

Prone Two Leg Quadricep Stretches: Lay prone on a pad on the ground. Grasp both feet at the instep or front of the toes with the hand of that side. Pull on the feet to bend both knees, while relaxing the front of the thigh. Maintain this position for 20 seconds. Do this stretch at least twice.

Prone One Leg Towel Quadricep Stretches: Lay prone on a pad on the ground. Wrap a towel around the left foot at the instep or front of the toes. Put the knee of the left leg next to the knee of the right leg. Pull on the towel with both hands to bend the left knee, while relaxing the front of the thigh. Maintain this position for 20 seconds, then switch legs and repeat. Do each leg at least twice.

Prone Both Legs Towel Quadricep Stretches: Lay prone on a pad on the ground. Wrap a towel around both feet at the instep or ankle. Pull up on the towel with both hands to bend both knees, while relaxing the front of the thigh. Maintain this position for 20 seconds. Do this stretch at least twice.

Standing Quadricep Stretches: Stand in front of any sturdy vertical object. The right foot is on the floor with the toes pointing forward and the knee slightly bent. Grasp the left foot at the instep or front of the toes. Put the knee of the left leg next to the knee of the right leg. Pull on the foot to bend the left knee, while maintaining an erect posture. Maintain this position for 20 seconds, then switch legs and repeat. Do each leg at least twice.

Leg Up Quadricep Stretches: Stand in front of any sturdy object with a horizontal surface. The right foot is on the floor with the toes pointing forward and the knee slightly bent.

Put the left foot on the horizontal surface. With the back kept flat and the shoulders perpendicular, move the hips forward to bend the knee. Maintain this position for 20 seconds, then switch legs and repeat. Do each leg at least twice.