Quadricep Stretches

Written By: Chloe Wilson, BSc(Hons) Physiotherapy
Reviewed by: KPE Medical Review Board

Quadricep stretches are a great way to reduce knee pain and help to prevent injuries.

Muscle tightness is a common cause of knee pain as it changes the way the forces go through the knee making it more prone to injury.

The quadriceps aka quads are made up of four muscles that run down the front of the thigh and join together forming the patella tendon.

The quads control how the knee straightens and are particularly important for activities such as kicking and running. 

Starting Position: Stand on one foot, holding the back of a chair to balance. With your free hand, hold the ankle of the stretching leg behind you.

Action: Pull your heel towards your bottom until you feel a strong stretch in the front of your thigh. Hold for 30 secs.

Repetition: Repeat 3 times, 2x daily, or before and after exercise

Tip: Keep your upper body up straight – don’t lean forwards or it reduces the stretch

Progression: To stretch further, carry out the quads stretch as described but also clench the glutes to roll the pelvis back and/or take the knee backwards

Starting Position: Lie down on your side with your shoulders, hips and knees in a straight line.  You can choose where you place your bottom arm - wherever feels most comfortable

Action: Bring your heel towards your bottom pulling at the ankle until you feel a stretch in the front of your thigh. Hold for 30 secs.

Repetition: Repeat 3 times, 2x daily, or before and after exercise

Notes: 1) If you can't reach your ankle, place a band or belt around your foot and pull through that until you can feel a strong stretch in your quads
2) Make sure your knee doesn't come forwards - it should stay in line with your hip throughout

Starting Position: Lie flat down on your tummy

Action: Bring your heel towards your bottom pulling at the ankle until you feel a stretch in the quads on the front of your thigh.
If you can't reach your ankle, place a band or belt around your ankle and use that as shown in the picture.  Hold for 30 secs.

Repetition: Repeat 3 times, 2x daily, or before and after exercise

Progression: 1) Prop yourself up on your elbows and carry out the quads stretch as described above
2) Place a pillow/rolled up towel under your knee and carryout the exercise as described above. Can combine with progression 1 to stretch the quads further

Starting Position: Half kneeling lunge position, knee to be stretched on the floor (resting on a towel or pillow for comfort)

Action: Draw your foot towards your bottom, either with one hand or using a towel/strap until you feel a stretch down the front of your thigh.  Hold for 30 seconds

Repetition: Repeat 3 times, 2x daily or before and after exercising

Progression: Increase the stretch by clenching your glutes to roll your pelvis back, and/or lunge forwards more onto the front leg