Quad Stretches

Written by Brett Harrop

Updated: 27 April 2022

(Main muscles Involved: Quadriceps – Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis)

The following quad stretches are designed to improve the flexibility of the quadriceps muscle (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to commencing them.

To begin with, the following quad stretches should be held for 15 seconds and repeated 4 times at a mild to moderate stretch pain free. Generally you should choose one or two of the following stretches that are most comfortable for you and perform them 3 times daily. As your flexibility improves, the stretches can be progressed by increasing the frequency, duration and intensity of the stretches provided they are pain free.

Basic Quad Stretches

Quad Stretch in Standing

Use a chair or table for balance. Take your heel towards your bottom, keeping your knees together and your back straight until you feel a stretch in the front of your thigh (figure 2). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free.

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Advanced Quad Stretch

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Quadriceps Self Massage Exercises

The following quadriceps self massage exercises are designed to improve the flexibility of the quadriceps and are an excellent addition to the above quad stretches. You should discuss the suitability of these exercises with your physiotherapist prior to commencing them.

Foam Roller Quadriceps Release

Place the foam roller under your quadriceps (front of your thighs) as demonstrated (figure 5). Using your arms, slowly move your body forward and backwards allowing the foam roller to massage the front of your thighs. Breathe normally keeping your legs relaxed. Repeat this process for 15 – 90 seconds provided it is comfortable and does not cause pain. This exercise can be progressed by crossing your legs and massaging one thigh at a time.

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Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisor’s injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article – ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.

Find a Physio to assist with Quad Stretches

Find a physiotherapist who can assist with quad stretches and rehabilitation.

More Exercises

• View Quadricep Strengthening Exercises
• View Knee Strengthening Exercises
• View Lower Body Massage Ball Exercises
• View Lower Body Foam Roller Exercises
• View Lower Body Resistance Band Exercises
• View Basic Pilates Exercises
• View Basic Swissball Exercises
• View Balance Exercises

Physiotherapy Products to Assist with Quad Stretches and Rehabilitation

To purchase physiotherapy products to assist with quad stretches click on one of the above links or visit the PhysioAdvisor Shop.

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