About This Quad Release Routine
Everyone focuses on the front leg in a front split, but the back leg matters just as much. Tight quads and hip flexors keep your back knee from sliding away, and that stalls your progress. This routine goes after those muscles directly.
You will move through kneeling and lying positions that progressively open the front of your thighs and the deep hip flexor (psoas). The sequence starts gentle with cat-cow to warm up the spine, then builds into longer holds that create real change in your quad and hip flexor length.
What This Routine Targets
- Quadriceps through kneeling and lying positions
- Deep hip flexors (psoas and iliacus) with lunging stretches
- Front body and spine extension for complete release
What’s Included
Cat Cow
Duration: 0:30
Flow through cat and cow to mobilize your spine and melt away stiffness one breath at a time.
Difficulty: Beginner
Instructions
- Begin on hands and knees with wrists under shoulders and knees under hips.
- Inhale as you drop your belly, lift your chest, and gaze forward or slightly up.
- Exhale as you round your spine, draw the belly toward the ceiling, and tuck your chin.
- Continue gliding between the two shapes in rhythm with your breath.
Tips
- Move slowly enough that each vertebra gets a moment of attention.
Adjustments
- Keep your head more neutral if your neck prefers less movement.
Kneeling Psoas
Duration: 1:00
Lengthen your hip flexors and side body with a kneeling psoas stretch that feels incredible after long sitting sessions.
Difficulty: Beginner
Instructions
- Kneel with knees hip-width apart, then step one foot forward so both knees are bent at ninety degrees.
- Raise the arm opposite your front leg overhead while the other hand rests on your hip.
- Press your hips forward and reach up and slightly over with the lifted arm to open through the front of the hip and side body.
- Hold for a few breaths, then switch sides.
Tips
- Stack your front knee over the ankle for stability.
- Keep the core engaged so the stretch stays supportive, not saggy.
Adjustments
- Cushion your back knee with a folded mat or pillow if it feels sensitive.
Lying Quad Stretch
Duration: 1:00
Stretch your quads while lying on your side so you can relax and let the muscle lengthen.
Difficulty: Beginner
Instructions
- Lie on one side with legs extended and feet stacked.
- Bend your top knee, drawing the heel toward your glute, and hold the ankle with your hand.
- Keep thighs aligned as you gently pull the heel closer and breathe into the stretch.
Tips
- Press your hips slightly forward to deepen the stretch.
- Bend the bottom leg a little for extra stability.
Adjustments
- Loop a strap or towel around your foot if reaching with your hand is tough.
Half Bow
Duration: 1:00
Lift into half bow to stretch your chest, quads, and hip flexors while strengthening your back.
Difficulty: Intermediate
Instructions
- Lie on your stomach with legs extended and forearms resting on the floor.
- Bend one knee, bringing the heel toward the glute, and reach back with the same-side hand to grab the ankle.
- Press your foot into your hand while lifting your chest and thigh off the mat.
- Hold for a deep breath or two, then switch sides.
Tips
- Keep the extended leg active by pressing it into the floor.
- Maintain parallel legs to protect your lower back.
Adjustments
- Stay lower with your chest on the floor if lifting feels too intense.
Camel Pose
Duration: 0:45
Open the entire front body with a bold camel pose that stretches quads, hips, and heart space.
Difficulty: Intermediate
Instructions
- Kneel with knees hip-width apart and place hands on your lower back, fingers pointing down.
- Engage your core and thighs, lift through your chest, and begin to lean back creating an upper back arch.
- If it feels good, reach one hand at a time toward your heels while keeping hips stacked over knees.
- Open the shoulders, soften the throat, and let your head relax back while you breathe.
Tips
- Press hips forward so they stay directly above your knees.
- Keep the glutes active to support the lower back.
Adjustments
- Stay with hands on your lower back if reaching the heels feels too intense.
- Pad the knees with a folded blanket or cushion for comfort.
Kneeling Quad
Duration: 1:00
Open up your quads and hip flexors with a kneeling stretch that hits all the right spots after a long run.
Difficulty: Beginner
Instructions
- Kneel with knees hip-width apart, then step one foot forward into a lunge stance.
- Reach back with the arm on the same side as your rear leg and catch your ankle, drawing the heel toward your glute.
- Place the opposite hand on your front knee and gently press your hips forward while lifting your chest.
Tips
- Stay tall through your torso instead of leaning forward or back.
Adjustments
- Loop a strap or towel around your back foot if reaching with your hand is tough.
- Keep the back foot on the floor if the quad stretch feels too intense.
Who Should Try This
Runners, cyclists, and desk workers whose quads and hip flexors have shortened over time. If your back leg feels stuck when you try to slide into a split, this is the routine to unlock it. Best suited for intermediate practitioners who can comfortably hold a kneeling lunge.
Tips for Best Results
- Tuck your tailbone slightly in kneeling positions to intensify the hip flexor stretch. A small adjustment makes a big difference.
- Keep breathing. Quad stretches can feel intense and it is tempting to hold your breath. Stay with it.
- Use a cushion or folded towel under your back knee for comfort in kneeling positions.
- Pair with the Hamstring Focus routine for balanced front split progress.
Free Your Back Leg
When your quads and hip flexors release, your entire split changes. The back leg stops fighting you and starts gliding. Give this routine consistent attention and you will feel the difference within a week.
