7 Soothing Quad Stretches to Release Tightness

Running, strength training, and even walking call cause tightness in the quads. If you don’t implement an effective stretching regimen, it can lead to hip, knee, and even foot pain.

These simple stretches will loosen up your tight quads so that you can prevent injury and gently loosen up achy muscles. All of these stretches can be done up to three times a day and are best done daily and at the end of a workout. You’ll just need a yoga mat and a yoga block or pillow.

7 Easy Quad Stretches to Release Tightness

Supported Hero’s Pose | 30 sec

This stretch gently relieves tension from the quads.

  1. Start in a tabletop position on your hands and knees.
  2. Bring your knees together and separate your feet, placing a yoga block or pillow between your feet.
  3. Slowly sit your hips back onto the block or pillow. If your quads are really tight or you have knee pain, you may need to put the block on a higher height or double up the pillow.
  4. Once you feel comfortable, lift your chest and place your palms in your lap. Hold for 30 seconds.

Standing Quad Stretch | 30 sec per side

This simple stretch releases the tightness from your quads and hip flexors.

  1. Begin standing next to a wall. Place your left hand on the wall for stability.
  2. Pick up your right foot and bend the knee, bringing your heel towards your glutes.
  3. Catch hold of your foot with your right hand and hug the heel in towards your body. Keep the knee in line with your other knee and gently press your hip bones forward to feel the stretch all the way up through the front of your right hip. Hold for 30 seconds, then switch sides.

Butterfly | 30 sec

This stretch gently releases tension through the hips, quads, and lower back.

  1. Sit down on your mat with your knees bent and feet on the floor.
  2. Bring the soles of your feet together to touch and allow your knees to butterfly out wide.
  3. Interlace your hands underneath your feet and press your thighs open with your elbows.
  4. Take an inhale to lengthen your spine, then exhale to fold forward and relax your shoulders and neck. Hold for 30 seconds.

Sphinx Quad Stretch | 30 sec per side

Open up your tight quads, hips, and belly with this stretch.

  1. Lie down on your belly and prop yourself up on your forearms. Engage your lower abs, drawing your navel up and in towards your spine.
  2. Cross your left forearm across your mat. Bend your right knee, bringing your heel towards your body, and reach back with your right hand to catch hold of the top of the foot.
  3. Continue pressing your left forearm into the ground to keep your shoulder from shrugging up towards your ear. Hug the heel in towards your body to feel a stretch through the front of your thigh. Hold for 30 seconds, then switch sides.

Runner’s Lunge | 30 sec per side

This stretch releases tightness in the hips and quads. For an added quad stretch, you can add on a foothold.

  1. Start in a tabletop position on your hands and knees.
  2. Step your right foot outside of your right hand and turn the toes out at a 45-degree angle. Heel-toe your foot forward a little bit so that your ankle is slightly in front of your knee. Draw your belly up and in to feel a stretch through the front of the left hip and thigh.
  3. Stay here, or reach your right arm back, bend your left knee, and catch your left foot with your right hand.
  4. Hold for 30 seconds, then switch sides.

Wall Quad Stretch | 30 sec per side

In this stretch, the wall assists with opening up your quads.

  1. Start facing away from the wall in a tabletop position on your hands and knees.
  2. Step your right foot between your hands. Bend your left knee and place the top of your left foot on the wall. Then scoot the left knee towards the wall to feel a stretch through the quad. The closer the knee is to the wall, the deeper the stretch.
  3. You can stay here with the hands framing the right foot, or walk the hands up onto your right thigh and lift your chest up. Wherever you choose to go, hold for 30 seconds, then switch legs.

Child’s Pose | 60 sec

This relaxing yoga pose is a great way to finish off a tough workout or to relax when your muscles are sore, all while releasing tightness in the quads, hips, and the lower back.

  1. Kneel down on your hands and knees. Separate your knees out wide to the edges of your mat and bring your toes together to touch.
  2. Sit your hips back onto your heels. Walk your hands towards the top of your mat and lower your forehead down.
  3. Continue walking the hands forward until your arms are straight and you feel a stretch through the sides of your body. Relax your arms and shoulders completely. Hold for 60 seconds.

(Your Next Workout: 8 Stretches To Release Low Back SI Joint Pain)

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