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Slide show
Slide show: A guide to 10 basic stretches
By Mayo Clinic staff
Quadriceps stretch
Your quadriceps muscle runs along the front of your thigh. To stretch your quadriceps muscles:
- Stand near a wall or a piece of sturdy exercise equipment for support.
- Grasp your ankle and gently pull your heel up and back until you feel a stretch in the front of your thigh.
- Tighten your stomach muscles to prevent your stomach from sagging outward, and keep your knees close together.
- Hold for about 30 seconds.
- Switch legs and repeat.
References
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Feb. 4, 2011.
- Montico MP, et al. Injury prevention. In: McKeag DB, et al. ACSM's Primary Care Sports Medicine. 2nd ed. Philadelphia, Pa.: Lippincott Williams & Wilkins; 2007:133.
- Woods K, et al. Warm-up and stretching in the prevention of muscular injury. Sports Medicine. 2007;37:1089.
- Beedle BB, et al. No difference in pre- and postexercise stretching on flexibility. Journal of Strength and Conditioning Research. 2007;21:780.
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