Quad Stretch
Quad Stretch is a flexibility - strap-assisted front-thigh stretch exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Iliopsoas, Tensor fasciae latae
- Exercise type
- Flexibility - strap-assisted front-thigh stretch
Exercise technique
- Lie down
Lie on your side and bend your lower knee slightly for balance.
- Strap
Place a secure strap around your upper foot.
- Knee
Bend your upper knee to bring the heel backward.
- Grip
Hold the strap ends comfortably over your shoulder or overhead.
- Hip
Move your upper thigh backward while keeping it close to alignment with your torso.
- Stretch
Pull the strap gently to find a comfortable stretch in the front of your thigh.
- Release
Reduce the pull and slowly extend the knee before turning to the other side.
Key technique points
- Secure the strap comfortably around the ankle.
- Keep your pelvis stacked.
- Do not arch your lower back.
- Do not open your upper knee sideways.
- Increase the pull in small increments.
- Support your head.
Common mistakes
Forcing the shoulder
Do not pull your shoulder into a painful angle to reach the strap.
Tipping the hips
Do not roll onto your back as you bring the upper leg backward.
Arching the lower back
Do not compensate for hip extension through the spine.
Forcing the heel in
Do not apply force to your knee to make the foot touch your buttock.
Strap over the toes
Do not place the pull on the small joints of the foot.
Releasing abruptly
Do not release the strap and extend the leg without control.
Frequently asked questions
Quad Stretch: why is “Forcing the shoulder” a mistake?
Do not pull your shoulder into a painful angle to reach the strap.
Quad Stretch: why is “Tipping the hips” a mistake?
Do not roll onto your back as you bring the upper leg backward.
Quad Stretch: why is “Arching the lower back” a mistake?
Do not compensate for hip extension through the spine.
Quad Stretch: why is “Forcing the heel in” a mistake?
Do not apply force to your knee to make the foot touch your buttock.
Quad Stretch: why is “Strap over the toes” a mistake?
Do not place the pull on the small joints of the foot.
Quad Stretch: why is “Releasing abruptly” a mistake?
Do not release the strap and extend the leg without control.
What should I focus on when doing Quad Stretch?
Secure the strap comfortably around the ankle. Keep your pelvis stacked. Do not arch your lower back. Do not open your upper knee sideways. Increase the pull in small increments. Support your head.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.