The Kneeling Quad Stretch targets your hip flexors and quadriceps muscles, the group of four muscles on the front of your thighs. These areas can become tight from long periods of sitting or operating in crouched positions. This cool-down static stretch uses a contract-relax method to safely deepen flexibility while building control and awareness. Take your time, focus on your breathing, and work within a range that feels challenging but safe.
Kneeling Quad Stretch Instructions
- Begin in a lunge position with your front leg at 90 degrees and your back knee on the ground
- Reach back and grab your back foot to increase the stretch in your back leg’s quad
- Use a towel or band as needed
- Leave your foot on the ground if that works better for you
- Push with your back foot to create contraction as you inhale
- Relax as you exhale, going deeper into the stretch
- Repeat this “contract and relax” pattern for 30 seconds
- Find your end range and breathe deeply in and out as you relax into this position for another 30 seconds
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