Quadriceps Stretch

Often tight in both athletes and desk workers alike, the quadriceps play a crucial role in knee health and hip mobility. These variations are designed to effectively release tension from the front of your thigh.

Standing and Seated Quadriceps Stretch Variations

Variation 1: Standing M.E.T. Stretch

(This active version uses a Muscle Energy Technique (M.E.T.) to achieve a deeper release.)

Step 1: Get into Position

• Stand near a wall or sturdy object for balance.

• Bend one knee and grasp the top of your foot or ankle, gently pulling your heel toward your glute until you feel a light stretch.

Step 2: Activate (The M.E.T.)

• Gently press the top of your foot into your hand, as if trying to straighten your leg. Resist the movement with your hand so your leg doesn't move.

• You should feel a light contraction in the front of your thigh. Hold this gentle push for 3-5 seconds.

Step 3: Relax and Deepen

• Completely relax the push. As you exhale, gently guide your heel closer toward your glute to move deeper into the stretch.

Step 4: Repeat

• Repeat this "push-relax-stretch" cycle 3 times on each leg.

Variation 2: Seated Stretch

(This version offers a deeper, more passive stretch.)

Standard:

• Sit on the floor with one leg extended straight in front of you.

• Tuck your other leg back so that your foot is just outside your hip, with the top of your foot on the floor.

• Supporting your weight with your hands behind you, gently lean your torso back until you feel a stretch along the front of the tucked thigh.

• Hold for 20-30 seconds and repeat on the other side.

Advanced:

• For a more intense stretch, tuck both legs back and sit on (or between) your heels.

• Carefully lean your torso back, supporting yourself with your hands or forearms.

Important: Listen to your body and do not push into any sharp pain in your knees.