Seated Quadriceps Stretch
Description
The seated quadriceps stretch is performed kneeling with feet beside your hips, then leaning back gradually to deepen the quadriceps stretch. It is similar to a reclining hero pose. Going only as far back as your flexibility allows targets the quadriceps and hip flexors progressively.
Muscle Group
Equipment Required
Seated Quadriceps Stretch Instructions
- Kneel on the floor with knees together and feet hip-width apart, tops of feet flat on the floor.
- Sit back between your heels onto the floor (or onto a yoga block if you cannot reach the floor).
- Place your hands on the floor behind you for support.
- Gradually lean back, lowering yourself onto your forearms.
- If your flexibility allows, continue to lower onto your back. Otherwise, stay on your forearms.
- Feel the deep stretch through your quadriceps and hip flexors.
- Hold for 30 to 60 seconds. Breathe deeply.
- To exit, push back up to seated, then carefully extend one leg at a time.
Seated Quadriceps Stretch Form & Visual
Seated Quadriceps Stretch Benefits
- Deeply stretches the quadriceps
- Stretches the hip flexors and ankles
- Improves quad flexibility for squat depth
- No equipment needed (block optional)
- Excellent post-workout stretch for leg days
- Works at home
Seated Quadriceps Stretch Muscles Worked
- Quadriceps (all four heads)
- Hip flexors
- Ankle flexors (stretched)
Seated Quadriceps Stretch Variations & Alternatives
- Hero Pose
- Standing Quadriceps Stretch
- Intermediate Hip Flexor and Quad Stretch
- Reclining Hero Pose (full back)
- Half-Hero Stretch (one leg at a time)
