Arms-Overhead Quadriceps Stretch

stretchhip

Content last reviewed: 2026-07-06

Arms-Overhead Quadriceps Stretch demonstration

How to do it

Loop a strap around your left foot and bring it over your right shoulder; kneel with your left knee on the floor and step your right foot forward into a lunge.
Hold the strap with both hands and extend your arms overhead, back straight, reaching upward.
Hold 20–30 s, feeling the stretch through your hip, thigh, back and shoulders.
Relax 20 s. Repeat twice per side.

Form cues

Equipment: a gymnastic strength band, yoga strap, or resistance band all work — use whichever you have.

Dosage

Hold 20–30 s
relax
repeat 2× per side

Muscles worked

quadriceps — anatomical illustration — quadricepsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

hip flexors — anatomical illustration — hip flexorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

hamstrings — anatomical illustration — hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

erector spinae — anatomical illustration — erector spinaeAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: quadriceps, hip flexors, hamstrings, erector spinae

Target muscles

Quadriceps Hip Flexors Hamstrings Erector Spinae

Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)