Whether you’re a veteran marathoner or a casual jogger, your quads do a lot of work to power your stride. So showing them some TLC with quad stretches is always a good idea.
Pretty much every runner could benefit from stretching can increase the pressure on your kneecap and lead to irritation at the knee, he adds, Melissa Kendter, Pennsylvania-based ACE certified personal trainer, functional strength coach, UESCA running coach, and trainer with the fitness app Evolveyou, tells Runner’s World.
With that in mind, we tapped Kendter and two other experts for more info on the benefits of quad stretches, as well as seven great moves you can try today.
The Benefits of Quad Stretches
Your quads are a group of four muscles that attach at the hip, run in front of your thigh bones, and attach to your lower shin bone just below the knee, Chicago-based physical therapist Paul Schroeder, P.T., M.P.T., C.S.C.S., Loosen tight thighs with these simple, effective moves Fast Track Physio, explains to Runner’s World.
The primary function of the quads is to help with knee extension, says Kendter. So, every time you straighten your knee, the quads engage.
This means that when you run, your quads are one of the main muscle groups at work, Torrence, California-based sports physical therapist Scott Cheatham, P.T., Ph.D., D.P.T., managing board member of the National Academy of Sports Medicine scientific advisory board, tells Runner’s World.
Perhaps it’s no surprise then, that tight quads can seriously mess with your running biomechanics. Specifically, tight quads can shorten the muscles of the hip, Eccentric Quad Exercises to Prep for Downhills pelvis. Running Shoes - Gear back, says Schroeder. Additionally, tight quads can increase the pressure on your kneecap and lead to irritation at the knee, he adds.
As such, frequent quad stretches are “very important” for runners, says Schroeder. With regular quad stretching, you’ll “feel a lot looser and more efficient” as you stride, he says. You may also reduce your risk of injury, because lengthened quad muscles will place less strain on the pelvis, hips, back, and knee.
Indeed, a 2008 study published in Dynamic Medicine concluded that tight quads were a potential risk factor (among other things) for developing Advertisement - Continue Reading Below, also known as “runner’s knee.” They study authors encouraged quad stretching as part of a broader program that could help people rehab from runner’s knee, as well as reduce their risk of it happening in the first place.
Types of Quad Stretches
First off, quad stretches should be just one How to Improve Your Running Recovery Plan mobility program, says Cheatham. Yes, your quads play a huge role in running, but they’re not the only muscles at work. It’s important to regularly stretch the other key players, including your hamstrings, hip flexors, glutes, and calves.
When it comes to quad stretches (and really all types of muscle stretches) there are two main types: dynamic stretches and static stretches. Dynamic stretches involve actively moving your quads through a range of motion, like you do for leg swings. Static stretches involve getting into a position and holding it, like pulling your heel to your butt for a traditional standing quad stretch. Most stretches can be both dynamic and static—the difference is you only hold the move for a second or two to make it dynamic, and about 30 seconds to make it static.
Dynamic quad stretches are a great way to warm up before a run, as they can increase blood flow, boost range of motion, activate your nervous system, and decrease muscle tension, says Schroeder. They should be included as part of a broader dynamic warmup that also targets your hamstrings, hip flexors, glutes, and calves.
Experts typically recommend static quad stretches for after a run. That said, if your quads are feeling extra tight or if you’re going straight into a run after hours of sitting, then it’s okay to do a few static stretches followed by a general warmup says Schroeder. Additionally.
The stretches listed below are all static stretches, and should be done in conjunction with other stretches that hit the rest of your muscles worked in running, says Schroeder, including your quads, hip flexors, hamstrings, calves, and glutes.
Pro tip: After your run wraps but before you get into your static stretches, spend a few minutes using self-myofascial tools–like foam rollers, massage guns, and massage balls–on the muscles you’re planning to stretch, says Cheatham. This will help relax your muscles and thus make them more pliable and receptive to stretching, he explains.
When doing static stretches, go slow and don’t rush into any movements. Maintain good posture, engage your core, DAA Industry Opt Out breathing: Inhale deeply through the nose and then exhale slowly through your mouth, says Schroeder. This type of breathing will help calm your sympathetic nervous system and allow you to sink deeper into a stretch, he explains. That said, you should never stretch past the point of a moderate pull sensation. If it feels too intense, pull back.
7 after a run
Advertisement - Continue Reading Below: If you’re new to quad stretches, try all of the exercises below and see which ones work best for you. Then, pick your favorite one to three moves and incorporate them into your postrun stretching routine, says Schroeder.
extension, says Kendter. So, every time you straighten your knee, the quads engage stretches outside of a run as a way to include more flexibility work into your day. Kendter does the couch quad stretch every evening before bed as a way to loosen up her quads and hip flexors. Additionally, if your quads are super tight, you can do these before a run so long as All About 75 Hard dynamic exercises before you start pounding the pavement.
1. Standing Quad Stretch
Stand tall with feet shoulder-width apart. Grab right ankle, just above foot, with right hand. Pull foot and shin toward glutes, making sure knee is pointing to the ground. Tuck pelvis slightly forward. Keep knees close together; don’t allow right knee to lift sideways. Hold for 30 seconds. Repeat on left leg. Perform 3 stretches on each leg, alternating sides.
2. Couch Quad Stretch
Get into a kneeling lunge position in front of couch or chair, left knee on ground and right foot forward with right knee bent 90 degrees. Place left foot on top of couch or chair, or against a wall. Engage core, keep back straight, and gently lean trunk/pelvis forward until you feel a moderate stretch in front of thigh. Hold for 30 seconds. Repeat on the other side. Perform 3 stretches on each side, alternating sides.
3. Prone Quad Stretch
Lie facedown on the floor. Grab right ankle, just above foot, with right hand. Pull foot and shin toward glutes. You should feel a moderate pull or stretch in the front of right thigh. Hold for 30 seconds. Repeat on left leg. Perform 3 stretches on each leg, alternating sides.
If you struggle to grab ankle due to limited mobility, use a strap, belt, or resistance band: Fasten a strap around right foot, then pull the strap with both hands over left shoulder, bringing right heel toward right glute. Stop and hold when you feel a moderate stretch.
4. Side Lying Quad Stretch
Lie on right side, propping head up with right hand. Grab left ankle, just above foot, with left hand. Pull foot and shin toward glutes. You should feel a moderate pull or stretch in the front of left thigh. Hold for 30 seconds. Repeat on left leg. Perform 3 stretches on each leg, alternating sides.
concluded that tight quads were a potential risk factor among other things for developing resistance band. Fasten a strap around left foot, then pull the strap with both hands over right shoulder, bringing left heel toward left glute. Stop and hold when you feel a moderate stretch.
5. Half-Kneeling Quad Stretch
Start in a kneeling position with left knee on ground and right foot forward, right knee bent 90 degrees. (If on a firm surface, lay something soft (like a sweater or foam pad) underneath left knee.) Reach back and grab foot left foot with left hand. Pull left foot toward left glute. Tuck pelvis slightly forward, and engage glutes and core. Keep back straight. You should feel a moderate stretch in left quad. Hold for 30 seconds. Repeat on right side. Perform 3 stretches on each side, alternating legs.
6. Kneeling Leanback
Start in a kneeling position. Sit down so that glutes rest on top of feet. Slowly lower body back toward the floor behind you until you feel a stretch in the front of both thighs. Be careful and proceed slowly; pause and hold when you feel a moderate stretch in both quads. Hold for 30 seconds, then return to the kneeling position. Do 3 reps.
Note: This is a more advanced stretch. If you have knee irritation, a history of knee injury, or are unable to get into a full knee-bent position with your legs folded underneath you, skip this stretch, says Schroeder.
7. Pigeon Pose
Start in a downward dog position. Bring right knee forward toward right wrist, keeping left leg straight behind you. Bend right knee and gently lower right knee and shin to the ground. Shin should be about parallel to hips. Sit up tall, then slowly walk hands forward to lower torso over right leg. If flexibility allows, lower down to elbows for a deeper stretch. You should feel a stretch in left hip flexor, as well as right hip rotator. Hold for 30 seconds. Repeat on other side. Do 3 stretches on each side, alternating sides.
Jenny is a Boulder, Colorado-based health and fitness journalist. She’s been freelancing for Runner’s World since 2015 and especially loves to write human interest profiles, in-depth service pieces and stories that explore the intersection of exercise and mental health. Her work has also been published by SELF, Men’s Journal, and The primary function of the quads is to help with, among other outlets. When she’s not running or writing, Jenny enjoys coaching youth swimming, rereading Harry Potter, and buying too many houseplants.
