Quadriceps Muscle Stretch; Standing


Muscle Group:

  • Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis & Vastus Intermedius muscles)
  • Located on the front aspect of the thigh


Muscle Action:

  • Primarily knee extension but also aids hip flexion
  • Controls both knee flexion and hip extension eccentrically



  1. Stand tall and grasp one ankle to the rear as illustrated above
  2. Keep both knees together and avoid excessive pelvic & lumbar spine movement
  3. Keep the hip in a neutral position by avoiding excessive hip flexion or extension
  4. Hold onto a nearby object or a wall to maintain balance and stability
  5. Hold for 10-30 seconds & repeat 3 times or as instructed by the physiotherapist or fitness instructor
  6. To prevent muscle imbalance, always stretch both sides
  7. The stretch can also be performed with a similar method in a side lying position

Physiotherapy, Injury Prevention & Fitness Recommendations:

  • Avoid bouncing when the muscle is cold
  • Stop if the stretch causes pain
  • Perform the stretch in a safe environment to avoid the risk of a fall or injury
  • Recommended stretch for use within a warm-up or cool down
  • Tight quadriceps may contribute to biomechanical injuries, knee pain, other lower limb problems or low back pain
  • As instructed by a skilled physiotherapist, the stretch is beneficial for injury prevention, to aid recovery from specific injuries, enhancement of the injury healing process, elongates tight muscles, reduces soft tissue tightness and alleviates joint stiffness.


Please feel free to contact the Manchester G4 Clinic to speak to a member of the team for any questions that you may have.


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