How to Do a Quadriceps Stretch With an Exercise Ball

Three Methods:Getting in the Starting PositionPerforming the Exercise Frequency

This medium-intensity exercise works your thigh muscles (especially your quads) by implementing an exercise ball into your regular routine.

Method 1
Getting in the Starting Position

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    Sit down on an exercise ball that's appropriate for your height and weight. Align your knees and hips so that your body creates a right angle.
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    Stretch your left leg out behind you so that the top of your foot touches the ground and the bottom of your left foot faces the ceiling. Your right foot should point forward planted firmly on the ground, while your left foot should point behind you.
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    Inhale and straighten out your upper body. You should now feel the stretch in your left leg and lower back.

Method 2
Performing the Exercise

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    Hold this position for the recommended amount of time. If you feel any discomfort then stop, but this is a pretty simple stretch--you shouldn't have too much trouble with it. Once you've stretched your left quad, switch sides and do your right one for the same amount of time.

Method 3

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    Do this exercise for 30 seconds to 2 minutes per set. Repeat until you've completed 6 sets (3 per side).
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    In order to start seeing/feeling results, aim to do 6 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.


  • To make this exercise less challenging you can adjust yourself to create a more comfortable position, by pulling in your legs a little or rolling the ball around some more.
  • The benefits of this exercise are increased strength and flexibility in your quadriceps.


  • Potential injuries that may be incurred if this exercise is performed incorrectly are thigh and ankle muscle strains.
  • Those with poor balance should be careful when performing this exercise.

Things You Need

  • Exercise ball
  • Yoga mat (optional)

Article Info

Categories: Warm Ups Stretching and Flexibility