Stretching is an essential part of any fitness routine, and it’s important to make sure you’re doing it correctly to avoid injury and maximize your benefits.
One area that often requires attention when it comes to stretching is the quadriceps, a group of muscles located at the front of the thigh that is responsible for powering many leg movements. Tight or overworked quads can lead to discomfort, pain, and even injury, so it’s essential to incorporate stretching exercises into your routine.
In this beginner’s guide, we will explore how to stretch your quads the right way, covering some effective exercises that can help you improve flexibility and reduce the risk of injury. Whether you’re new to stretching or just looking for some tips to perfect your technique, this guide will provide you with the knowledge and tools you need to stretch your quads safely and effectively.
The Two Ways to Stretch the Quadriceps
There are two ways to stretch the quadriceps (front of the thigh): static and dynamic.
Static quad stretches.
Static quad stretches are done by grabbing hold of an immovable object and leaning into it at a 90-degree angle. Your upper body should be level with your lower body while performing this stretch. The quads are stretched by pushing the knee away from the hip, which lengthens the muscle fibers. When you feel a slight tension, hold the position.
Dynamic quad stretches.
Dynamic quad stretches are done by using momentum to move into a deep stretch without any assistance. You can perform these stretches in two ways: pulling or pushing. They both work because you don’t use external resistance; your body weight provides all the resistance you need.
Pulling dynamic quad stretches involves ‘pulling’ yourself into a deep stretch by using your upper body. The idea is to bring your knee towards your chest or behind your back while performing this stretch.
Pushing dynamic quad stretches involves ‘pushing’ yourself into a deep stretch using the bottom half of the body. Your elbow should be placed on the inside of the knee, which can be pulled across the body to deepen the stretch.
*It is important to note that performing dynamic quad stretches will involve a degree of rotation in the lower spine and hips. This is why it’s important to check your body alignment before commencing any dynamic stretching routine. Rotating the spine while stretching can be dangerous if you have lower back problems, so keep this in mind.
How to stretch your quads?
Here are 7 essential quad stretches that will improve the flexibility and strength of your quads:
1. Standing Quadricep Stretch.
This is a very good stretch for fighters who spend long hours sitting on their bums either in class or training at home. The Standing Quad stretch should be done after warming up because it’s a tough stretch to do otherwise.
To perform this stretch, take a wide step forward with your left foot and slowly lower down into a lunge position. Keep the knees as close together as possible throughout the whole movement.
Place your right hand on the floor beside you for support, then slowly push your hips forward until a stretch is felt in the front of your left thigh. Don’t lean forward or backward or allow any rotation in the hips and lower back. Hold this position for about 20 seconds, then repeat on the right side by taking a wide step forward with your right foot.
2. Lying Figure Four Quadricep Stretch.
This stretch is great for opening up tight quads because it’s so deep and feels great. It’s also very effective for increasing the flexibility of your hips and ankles.
To perform this stretch, lie on your back with both legs straight. Lift your right leg up so that the knee is pointing towards the ceiling.
Lift your left leg up so that the knee is pointing towards the ceiling. Place your right ankle on top of your left thigh just above your left knee. Grasp hold of both legs and pull them towards you while keeping both knees straight. You should get a deep stretch around the inner part of both thighs, including the groin and hips.
Hold this position for about 20 seconds, then switch legs and perform the stretch on the other side.
3. Reverse Lunge with Twist.
This is a must-do stretch if you spend long hours sitting down or practicing your fighting techniques. The Reverse Lunge with Twist stretches out the lower body as well as works on balance and coordination.
To perform this stretch, stand with your feet together and take a big step backward with the right leg. The left knee should be bent at about 90 degrees as you shift your weight backward into a lunge position.
Make sure that both knees are kept as close to the floor as possible, then twist the upper body to the right by placing your left hand on your hip and rotating at the hips.
Keep both knees as close to the floor as possible throughout this stretch. Hold this position for 20 seconds, then switch sides and perform the stretch on the other leg.
4. Seated Figure Four Quadricep Stretch.
This stretch is similar to the Lying Figure Four Quad stretch, except that you are performing it while sitting down so the stretch is a little different.
To perform this stretch, sit down with your spine straight and legs stretched out in front. Keep both knees together throughout the whole movement.
Lift your right leg up so that the knee points towards the ceiling, then cross it over your left thigh by moving the right ankle to rest on top of the left thigh.
Grab hold of your left leg and pull it towards you while keeping both knees together, then lean forward slightly until a stretch is felt in the front of your right thigh.
Hold this position for about 20 seconds, then switch legs and perform the stretch on the other side.
5. Kneeling Split-Leg Hamstring Stretch.
This stretch opens up the hamstrings and hip flexors which is crucial for preventing injuries. It also increases the mobility of your lower back and hips, which is important for improving fighting techniques such as kicks.
To perform this stretch, kneel down with one knee on the floor and the other foot out in front of you so that only your heel is touching the floor. Lean forward slowly by pushing your chest towards the thigh of the leg that’s on the floor.
Keep your spine straight and face forward so you don’t injure yourself by leaning too far. You should feel a stretch all along with your hamstrings and lower back, including your glutes and hips. Hold this position for about 20 seconds, then switch legs and perform the stretch on the other side.
6. Pigeon Pose
This is a very effective stretch for opening up your glutes, which are one of the most important muscle groups in your body that affect both your flexibility and mobility.
To perform this stretch, begin by kneeling down with both legs together and bending forward until you touch the floor with your hands. Keep a straight back throughout this stretch.
Lean onto your left leg until it’s bent at about 90 degrees, then bring your right foot forward to rest on top of the left thigh just above the knee.
Keep both knees together and move them outwards so they are in line with your hips. Now turn your upper body towards the ceiling by dropping your head and chest downwards.
Hold this position for about 20 seconds, then switch legs and perform the stretch on the other side.
7. Pigeon pose.
This stretch focuses on your glute muscles. Ensure that the front leg is not bent, but straight. The back leg should be extended back, you can bend your knee slightly.
Relax the hips and belly, bring the chest close to the floor while keeping the spine straight. Ensure that the knee does not lift off the mat/floor while you are doing this stretch. Hold for 20 seconds, release and repeat again on the other side.
The Bottom Line
Use static stretching to improve your range of motion before you begin any workout routine. It’s the best way to prepare the body for intense exercise.
Dynamic stretching is best used to maintain the flexibility of key muscles during your workout. It helps avoid any stiffness or cramping that can set in when you exercise too intensely without first loosening up the muscles.
And that’s it for these quad stretches. Keep these 3 things in mind next time you stretch out your quads, and check back again for more great articles like this one.
