Move · Videos · Technique · 10 min

Seven Ways to Stretch Your Quads, and Which to Choose

Seven Ways to Stretch Your Quads, and Which to Choose — video by Dr. Dave Candy - Physical Therapist Play · 10:24

Video by Dr. Dave Candy - Physical Therapist on YouTube · Open on YouTube

A physical therapist demonstrates seven ways to stretch the front of the thigh, from side-lying and seated options to kneeling and a foot-on-chair lunge, and explains which suit people with knee pain or more active people.

  • 10 min
  • All levels
  • Low impact (no jumping)
  • towel, chair
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Step by step 9

Tap a time to watch that step in the video.

  1. The quads: bending the knee stretches three of the four muscles; the rectus femoris also needs the hip taken back. 0:31
  2. Standing heel-to-bottom stretch: bend the knee first, then ease the hip back so your lower back doesn't arch. 2:08
  3. Lying face down: a pillow under the hips and a strap or towel round the ankle to draw the heel in. 4:04
  4. Side-lying, with a strap or holding the ankle: bend the knee first, then take the hip back, spine neutral. 5:13
  5. Seated: pull the knee into a full bend to stretch the three quad muscles that cross only the knee. 6:06
  6. On all fours, rock back toward your heels; pad the knees with a pillow, or skip it if kneeling hurts. 6:48
  7. Kneeling lean-back: from tall kneeling, lean back only as far as is comfortable, with blocks for support if needed. 7:52
  8. Foot on a chair behind you: bend the knee, then sink into a partial lunge to take the hip back. 8:25
  9. His picks: side-lying for the most control or if you can't kneel; the chair lunge for more active people. 8:58

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Bend the knee first, then ease the hip back to keep the back from arching
  • Side-lying with a strap or towel gives the most control
  • Use a pillow under the knees or hips if kneeling or lying face down is uncomfortable

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Knees takes loadkneeling rock-back and lean-back, heel-to-butt stretches
  • Lower back movesholding a neutral spine in the stretches
  • Hips moveship extension in the quad stretches, rock-back
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Side-lying with a strap is gentlest; pillow under the knees if kneeling hurts

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Dr. Dave Candy - Physical Therapist; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety