5 best quad stretches and how to do them
Whatever your fitness regimen, one thing you probably don't want to be skipping is quad stretches. Perhaps you sit all day (just us?), or, at the other end of the spectrum, you're used to exerting maximal force through your legs in repetitive motions like cycling or while doing strength-training moves like squats and lunges?
In both cases, whether it's through overuse or underuse, you can develop tight quads (aka the four muscles at the front of your thigh) as an unpleasant side effect.
According to international medical centre Cleveland Clinic, your quads are integral to a variety of movements, including kicking, walking, running and jumping. If you don't address tightness, those quads can pull your pelvis forward, contributing to postural imbalances and leading to pain in your lower back, hips and knees.
But limber quads don't take forever to maintain – all you need are a few minutes to do these simple, adjustable quad stretches. We spoke to Olly Banks and James Barr, PTs at Fitness First for the best quad stretches - be they a standing quad stretch, kneeling quad stretch, or a quad stretch for knee pain.
The expert: Olly Banks and James Barr are PTs at Fitness First. Demos provided by PT, nutritionist and Men's Health Fitness Writer, Kate Neudecker.
Which muscles are in your quad?
The quadriceps, which are commonly referred to as the quads, are a group of four muscles located at the front of the thigh, explains Banks. These muscles are:
Rectus femoris: This muscle is situated in the middle of the thigh and is the only quadriceps muscle that crosses both the hip and the knee joints. It plays a crucial role in hip flexion and knee extension.
Vastus lateralis: Located on the outer side of the thigh, this is the largest of the quadriceps muscles. It is primarily responsible for extending the knee.
Vastus medialis: Found on the inner part of the thigh, this muscle helps to extend the knee and is also involved in stabilising the patella (kneecap).
Vastus intermedius: Positioned between the vastus lateralis and vastus medialis, and beneath the rectus femoris, this muscle also functions to extend the knee.
Best quad stretches
'Stretching the quadriceps is essential for maintaining flexibility, preventing injuries, and improving overall lower body function,' says Banks. There are two key ways to stretch: static and dynamic. If you’re struggling to fit in a cool down or just general stretching, here are some easy static stretches that you can incorporate into your workout and even while you work from home.
1.Standing quad stretch
a) Stand on one leg and pull your other heel towards your bum.
b) Hold your ankle with your hand and keep your knees together.
c) Push your hips slightly forward to deepen the stretch.
d) Hold for 20-30 seconds and switch legs.
2. Lying quad stretch
a) Lie on your side and pull your top heel towards your bum.
b) Hold your ankle with your hand, ensuring your knees are aligned.
c) Keep your pelvis stable and press your hips slightly forward.
d) Hold for 20-30 seconds and switch sides.
3. Kneeling quad stretch
a) Kneel on one knee, with the other foot flat on the floor in front of you.
b) Push your hips forward while keeping your back straight. You can hold onto something for balance if needed.
c) Once you’re ready, reach back with your arm and grab the ankle of the kneeling knee, or toes, depending on what’s easiest.
d) Hold for 20-30 seconds and switch legs.
4. Reclining hero pose quad stretch
a) Kneel on the floor with your feet slightly wider than hip-width apart.
b) Sit back between your feet, and if you can, recline backward onto your forearms or all the way onto your back. Use a pillow or bolster if needed to support your back.
c) Hold for 30 seconds to 1 minute.
5. Frog pose quad stretch
a) Start on all fours with your knees wide apart. Flex your feet to turn your toes outwards.
b) Slowly move your knees out to the sides, until you feel the stretch.
c) Lower onto your forearms so that your palms are flat on the floor. Hold for 30 seconds to 1 minute.
How do I make quad stretches easier or harder?
All of the stretches mentioned can be made easier or harder, says Banks.
Make quad stretches easier
1. Don't stretch for as long
'Don’t hold them for the full time - build up to it,' says Banks. 'Don’t put as much pressure on the hold and start with gentle stretches.' So take your time to get to a longer stretch by initially reducing the duration spent in the pose.
Make quad stretches harder
1. Incorporate bands, a kneel or twist into the stretch
These can help 'target different parts of the muscle and deepen the movement', says Banks.
James Barr, fellow Fitness First PT, elaborates: 'Using a band allows you to apply consistent tension and control, enabling you to extend your range of motion more effectively and achieve that greater stretch.'
a) 'To use a band properly, place it around your foot, then gently pull on the band to elevate your leg, ensuring a controlled stretch in your quads,' says Barr.
b) Maintain tension in the band and hold the stretch for 20-30 seconds.
2. Adjust your body position to increase the stretch
For example, in a kneeling quad stretch, elevate your back foot onto a bench or step to intensify the stretch.
Why do your quads become tight?
1. Sedentary lifestyle
A sedentary lifestyle can cause our quads to become tight, explains Barr. 'For example, sitting for extended periods of time in a shortened position, like crossed-legged or at a desk, can lead to tightness.' Eventually, the muscles adapt to this position, losing flexibility.
The increased tightness can also pull on the patellar tendon - which attaches the bottom of the kneecap to the top of the shinbone (tibia) - and surrounding tissues, leading to knee pain and discomfort, particularly during physical activity.
2. Quad-dominant exercises
'Some common exercises like running, cycling, and squats that are quad-dominant can also cause the quads to become tight, due to overuse,' says Barr.
3. Not training your hamstrings
Muscles work in antagonistic muscle pairs, where they produce movement in a body part by opposing each other's actions. The most obvious example are the bicep and tricep, where the bicep (the agonist muscle) contracts to bend the elbow while the tricep (the antagonist muscle) relaxes and lengthens. The quads and hamstrings are another antagonist pair, working together to flex and straighten the knee.
Overtrain and focusing too much on your quads and 'neglecting your hamstrings during strength training creates a muscle imbalance, which further exacerbates tightness in the quads,' says Barr. 'Supporting work on the hamstrings' is necessary to ensure that they don't become weaker, which could lead to more serious injuries.
What are the benefits of quad stretches?
There are a range of benefits to quad stretches, but the key message is that it’s incredibly important to stretch this muscle. 'Especially if you are working for long periods of time sitting down, these prolonged periods can make your quads tight and shorten your hip flexors, meaning you’re more prone to injury,' advises Banks.
1.Improved flexibility and range of motion
'Regularly stretching the quadriceps enhances flexibility and increases the range of motion in the hip and knee joints,' explains Banks. A study in Frontiers in Psychology showed that knee flexion range of motion, or the degree to which the knee could be bent, was increased after three 60-second moderate-to-high stretching interventions of the rectus femoris muscle.
This flexibility is essential for performing daily activities and athletic movements efficiently and without discomfort. 'Improved range of motion can also prevent stiffness and maintain joint health, especially as you age,' Banks continues.
2. Reduced risk of injury
1.Prepares muscles for physical activity
'Flexible muscles are less likely to experience strains and tears,' says Banks. 'By regularly stretching the quadriceps, you can reduce the likelihood of muscle imbalances that can lead to joint problems and other injuries, particularly in the knees and hips.'
Research confirms this, with a study in the Journal of Athletic Training showing a decreased incidence of injury in the connective tissue between a muscle and tendon in Division III American football players after incorporating static stretching programmes for the hamstrings, quads, hip adductors and gastrocnemius-soleus (calf) muscle groups.
2. Treats anterior pelvic tilt
Another way that tight quad muscles can potentially lead to injury is by pulling the front of your pelvis down into a forward position, while the back of your pelvis rises, causing your spine to curve - it may look like your belly and glutes are sticking out. This is known as anterior (forward) pelvic tilt.
'When your quads become tight, 'it becomes difficult for your hamstrings and glutes to fire effectively when you perform moves such as deadlifts, hip thrusts, and back extensions,' says Ultimate Performance's Senior Personal Trainer Aroosha Nekoman.
As a result, your back overcompensates, putting it under a lot of pressure and potentially leading to injuries such as lower-back pain. Stretching your quads therefore reduces this imbalance between the opposing muscles of your quads and hamstrings.
Increased flexibility and reduced muscle tension from quad stretching contribute to better athletic performance. 'When your quadriceps are flexible, you can move more efficiently in activities such as running, jumping, and cycling,' says Banks.
3. Quicker recovery after workouts
Stretching helps you to recover faster after exercise, allowing for consistent training and performance improvements. One study published in Science & Sport found that using static stretching on elite freestyle wrestlers supported recovery in a shorter period of time. Efficient.
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