Quads 1

5 minutes

A series of stretches designed to increase flexibility in the quadriceps.

1. Standing Quad

Instructions

Start from a standing position with your feet hip-width apart.
Bend one knee and bring your heel towards your glutes.
Reach behind you with both hands to hold your ankle and gently pull your heel closer to your glutes.
Keep your knees together and your hips aligned.

Tips

Engage your core to maintain balance.
Keep your standing leg slightly bent to avoid locking the knee.
Avoid arching your back or leaning forward.

Modifications

Use a wall or chair for balance support if needed.
If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
Keep your other hand on your hip or extend it out to the side for added balance.

Benefits

Knees, Feet, Psoas, Shins, Hips, Quadriceps, Lower Back, Ankles, Abdomen

2. Lunge

Instructions

Start from a kneeling position with your arms at your sides.
Step forward with one leg, placing your foot flat on the floor in front of you.
Push your hips forward and raise your arms overhead.
Lift your chest and reach toward the ceiling.

Tips

Keep your front knee stable and align it directly above your ankle.
Engage your back leg, pressing the top of your foot into the floor.
Keep your torso upright and avoid arching your lower back.

Modifications

For less intensity, keep your hands on your front thigh.
Place a towel or cushion under your back knee for support.
Hold onto a wall or chair for balance if needed.

Benefits

Psoas, Hips, Quadriceps, Lower Back, Abdomen

3. Kneeling Quad

Instructions

Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
Step one foot forward and bring your opposite foot up towards your glutes.
Please one hand on your front knee and reach back with your other hand to grab your ankle.
Gently push your hips forward and pull your heel closer to your glutes.

Tips

Maintain an upright posture, avoiding leaning forward or backward.

Modifications

If reaching your back foot is difficult, keep your foot on the floor.

Benefits

Psoas, Hips, Quadriceps, Abdomen

4. Lizard Pose

Instructions

Start on your hands and knees in a tabletop position.
Step one foot forward, placing it outside your hand, and lower your hips towards the floor.
Extend your back leg straight behind you, keeping your knee and the top of your foot on the floor.

Tips

Keep your chest lifted and your back straight.
Relax your hips and allow them to sink towards the floor.
For a deeper stretch, lift your back knee and lower your forearms to the floor.

Benefits

Groin, Hips, Hamstrings, Quadriceps, Glutes

5. Quad Stretch

Instructions

Start on the floor in a seated position with your legs extended in front of you.
Bend one knee and bring your heel back towards your glutes.
Grab your ankle with your hand and gently pull your foot back so it's directly beneath your glute.
Slowly lean back to rest on your elbows.

Tips

Keep your hips, knees, and ankles aligned.
Make sure your foot stays underneath your glute and isn't out to the side.

Modifications

If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
If you experience discomfort in your knee, try performing the exercise while lying on your side.

Benefits

Knees, Shins, Hips, Quadriceps, Lower Back, Ankles