6 Quad Stretches for Flexibility and Pain Relief

The quadriceps –– or quads, as many people call them –– are among the largest muscles in the body. This group of four muscles runs along the front of the thigh. It allows you to perform functional movements like walking, running, and jumping. Practicing quad stretches is one of the best things you can do to keep your quadriceps flexible and pain-free. 

What are the best quad stretches? 

Stretching is good for your muscles, and the quadriceps are no exception. Stretching increases blood flow and lengthens your muscles, which can relieve pain and stiffness. Regular quad stretches can also increase your flexibility and range of motion, making mobility easier. Some experts say that quad stretches can help you avoid injury, though the evidence for this is mixed.

Regardless, both static and dynamic stretches are beneficial if you don't push your muscles past their limits. Talk to your healthcare provider before trying new exercises. Then, try the following quad stretches to keep your muscles flexible. The moves may be a little uncomfortable, but they should not hurt. 

Standing quadriceps stretch

This popular quad stretch is beginner-friendly, and you can do it almost anywhere. The standing quad stretch is also a great addition to your post-exercise cooldown routine. 

1. Stand tall with a wall or sturdy chair nearby for support, if needed. 

2. Shift your weight to your left leg and bend your right knee. Steady yourself as you balance on your left leg. 

3. Grab your right ankle with your left hand and gently pull your foot closer to your butt. You should feel a stretch along the front of your right thigh, in your quads. 

4. Keep your back straight with your chest up. You can push your hips forward slightly to deepen the stretch. 

5. Hold the stretch for 20 to 30 seconds, then repeat on the left side. 

Kneeling quadriceps stretch

The kneeling quad stretch lengthens hip and thigh muscles. 

1. Start in a split-leg stance, with your left foot in front of your right foot. 

2. Bend your left knee as you slowly lower your right knee to the floor. 

3. Find your balance, and gently grab your right foot with your right hand. 

4. Pull your right foot toward your butt, feeling the stretch in your right quadriceps. 

5. Hold for 20 to 30 seconds and repeat on the left side. 

Side-lying quadricep stretch

The kneeling quad stretch can be tough for beginners and uncomfortable for people with knee pain. If that's the case for you, try the side-lying quad stretch instead. 

1. Lie on your right side with your legs extended and stacked on top of each other. You can rest your head on your arm. Or use your right hand to prop up your head, like you would if you were lying on the beach and talking to a friend. 

2. Bend your left knee, moving your heel toward your butt, and grab your left ankle with your left hand. 

3. Pull your foot closer to your butt until you feel a stretch down the front of your thigh. 

4. Hold this stretch for 20 to 30 seconds. 

5. Lie on your left side and repeat the stretch with your right leg. 

Prone quadriceps stretch 

The prone quad stretch is another great way to release tight quads, and it can also help if you have knee pain. 

1. Lie flat on your stomach. 

2. Bend your right knee as far as you can. 

3. Grab your right ankle and gently pull it toward your butt, feeling the stretch down your quad. 

4. Hold for 20 to 30 seconds then repeat on the left side. 

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Crescent pose

Several yoga moves can help you stretch your quads. Crescent pose is popular in vinyasa yoga. This version of a low lunge is a good option for beginners who aren't ready to try the kneeling quad stretch. 

1. Stand upright on a yoga mat with your feet hip width apart and your hands at your sides. 

2. Step your right foot forward. Bend your left knee to lower into a lunge, keeping your hips square and facing forward. 

3. Gently lower your left knee to the floor. 

4. Inhale and sweep your arms above your head, holding them straight above you with the palms facing each other. 

5. Feel the stretch along your left quad. For a deeper stretch, move your hips forward, bringing your left thigh closer to the mat.

6. Hold for several deep breaths, and then switch sides. 

Pigeon pose

Pigeon pose opens your hips and stretches other muscles, like the psoas and piriformis.

1. Start on all fours in a tabletop position, with your hands under your shoulders and knees under your hips. 

2. Bring your right leg forward, placing the outside of your right knee just behind your right wrist. Your shin should rest beneath your torso, with your right foot near your left hand. 

3. Straighten your left leg behind you.

4. Lower your torso toward the mat, feeling a deep stretch in your hips and thighs. 

5. Repeat on the other side. 

What causes tight quads? 

The quadriceps muscles include four muscles in the front of the thigh: the rectus femoris, the vastus lateralis, the vastus medialis, and the vastus intermedius. They work together to help you perform movements like extending your knees and flexing your hips. 

Strong quads are essential for everything from walking and running to standing up and climbing stairs. When these muscles are tight or weak, it can limit your athletic performance and day-to-day movements. Here are some common causes of tight quads:

• Exercise: Doing a new or unusually challenging exercise can tighten your muscles. The reason is simple: you're engaging muscles you aren't accustomed to using. Take leg presses, for example. If you’re not in the habit of doing them, completing a set can make your quads stiff and sore. And you might have trouble with everyday movements like going up stairs. 

• Overuse: Repetitive overuse and overtraining from activities like cycling or running can also cause tight quads. Make rest and recovery part of your weekly fitness plan. You can try cross-training with activities like yoga or Pilates to give your leg muscles a break. 

• Underuse: On the flip side, not using your quadriceps enough can also lead to stiffness. If you sit at a desk all day, you are likely familiar with this feeling. Prolonged standing –– which requires you to contract your leg muscles –– can also be hard on your muscles. Taking regular breaks to move around, maybe by going on short walks or completing mini workouts, can help you avoid tight quads. 

• Injury: Injuries like quadricep strains are common, especially among athletes and other people who exercise frequently. They occur when you pull or overstretch your quads, which tears the muscle fibers. Strains range in severity and recovery time. But they almost always cause tight quads. Careful, controlled stretching can help reduce symptoms.

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Written by:

Ray Bass, NASM-CPT

Ray Bass is an author, editor, and National Academy of Sports Medicine-certified personal trainer. She holds an honors degree in creative writing from the University of Pennsylvania, and she is pursuing her MFA at The New School.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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