Standing Quadriceps Stretch (Leg Stretches)


One of the major benefits of Stretching is that it improves your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, you will not be able to minimize the risk of injury.

Quadriceps Stretches strengthen your knees. Bear in mind that by keeping your quads strong, you also cut the risk of knee injury from strenuous Fitness activities.

The quadriceps consist of four muscles located at the front of the upper leg and are more commonly known as the “thighs”. These muscles are the Vastus Lateralis, Vastus Intermedius, Vastus Medialis, and Rectus Femoris. They run along the front of the thigh, starting from the hip joint and ending at the knee joint. The four muscles act together to extend the knee and flex the hip.

It is important to stretch these muscles especially before Walking, Running, jumping, and Climbing. If you have trouble balancing on one foot, you can stand against a wall or rail for support while doing this exercise.

STEP 1: Stand up with your left, supporting leg bent slightly. Bend your right leg and hold your right foot.
STEP 2: Holding your right foot with your right hand, pull your foot up towards your bottom. Keep your back as straight as possible, your hips pointing forward, and your knees together. To intensify the stretch, push the knee of the stretched leg slightly further. Hold for about 8-10 seconds and then repeat on the other leg.

Cycling, Skiing, and Hiking also work these muscles. Other exercises which target your quadriceps include leg extensions, Squats, Lunges, and Leg Press machine.

It would be relaxing if we get into a really good Stretching session to release all of the accumulated tension our bodies take each day. For a great full, upper, or lower body Stretching Sequence, go to Fitness Exercises – Stretching Sequences.


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