Quad Stretch

A static standing or lying stretch using a belt or rope to gently extend the quadriceps and increase flexibility in the front of the thigh.

Instructions

1. Lay on your side on the floor with your lower leg extended straight.
2. Loop a belt, rope, or band around your top foot.
3. Flex the knee and extend your hip, attempting to touch your glutes with your foot.
4. Hold the belt with your hands to create resistance.
5. With the belt being held over your shoulder or overhead, gently pull to increase the stretch.
6. Hold this stretch for 10-20 seconds while breathing deeply.
7. Switch to the other side and repeat the stretch.

Tips

• Keep the stretch gentle and steady—avoid bouncing movements.
• Breathe slowly and deeply to relax the muscle into a deeper stretch.
• You should feel a gentle stretch along the front of the thigh, not pain.
• Hold for longer durations if flexibility allows—up to 30 seconds per side.
• This stretch is particularly beneficial before running or lower body workouts.