Target Muscle

    Quads

    Equipment

    Body Weight

    Difficulty

    Beginner

    Category

    Stretching

    LegsBody Weight

    Quadriceps Stretch

    The quadriceps stretch is a bodyweight exercise that targets the quadriceps, with secondary emphasis on the hip flexors. It involves extending one leg back and lowering the hips to stretch the front of the thigh.

    Also Works

    HamstringsGlutes

    How to Perform

    1. 1

      Start on all fours with your hands directly under your shoulders and your knees directly under your hips.

    2. 2

      Extend one leg straight back, keeping your knee bent and your foot flexed.

    3. 3

      Slowly lower your hips towards the ground, feeling a stretch in your quads.

    4. 4

      Hold this position for 20-30 seconds.

    5. 5

      Switch legs and repeat the stretch on the other side.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Quads Exercises

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