Quadriceps Stretch

How to do it

1. Stand facing a tall object, such as a table or counter; place one hand on the object to stabilize your body.
2. Grab your foot with the other hand, and pull your heel up toward your buttocks.
3. Bring your knee back while gently rotating your pelvis under (i.e., posteriorly rotating) and straightening your upper back.
4. Do not excessively arch the lower back while performing this exercise.

Form cues

• If the foot cannot be reached, simply wrap a towel under the foot of the leg being stretched and pull the towel toward the buttocks to feel the stretch in the thigh.

Dosage

• Stretch each side for 20 to 30 seconds at least once per day.
• Progress: Place the ankle or foot of the stretching leg on a counter or bench. Use a balance aid, if needed.
• Regress: Use a towel to help with the stretch, and perform the exercise while lying down on your stomach or side.

Muscles worked

Stretches: quadriceps

Target muscles

Helps with

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