How to Do a Standing Quadriceps Stretch

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequency

This stretch is easy to do in your house and will help lengthen your quadriceps muscles.

Method 1
Getting in the Starting Position

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    Stand in between two chairs of the same height. The first chair should be about two feet in front of you, with the open part of the chair facing you so that you can lean forward and put your hands on the top of it. The second chair should be about a foot and half behind you, and its seat should be facing you as well.
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    Place the top of your foot on the chair behind you, so that your foot is at a level that's just above your knee. Now lean so that your hands are on the chair in front of you, giving you stability.

Method 2
Performing the Exercise

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    Rock your pelvis up. You should feel a stretch in your thigh. Try not to move any other part of your body as you do this.
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    Switch legs so that the other foot is on top of the chair. Repeat the rocking motion to stretch your other thigh.

Method 3
Advanced Version

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    Use a pillow to increase the height of your back foot.

Method 4
Frequency

  1. 1
    Do 10 repetitions of this exercise per set. Repeat until you've completed 3 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 3 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Article Info

Categories: Warm Ups Stretching and Flexibility