Quad Relief Basics

Reach for this basics routine whenever your quads feel tight from sitting or training.

Standing Quad

Duration: 01:00

Stand tall and pull your heel toward your glute to stretch the front of your thigh and hip flexors.

Difficulty: Beginner

Benefits: Knees Feet Psoas Shins Hips Quadriceps Lower Back Ankles Abdomen

Instructions

• Stand with feet hip-width apart.
• Bend one knee, bringing your heel toward your glute, and grasp the ankle with both hands.
• Pull the heel gently closer while keeping knees together and hips aligned.

Tips

• Engage your core to help you balance.
• Keep the standing leg slightly bent and avoid arching your back.

Adjustments

• Hold a wall or chair if you need balance support.
• Loop a strap or towel around your foot if reaching your ankle is tricky.
• Extend your free arm to the side for extra stability.

Lunge

Duration: 01:00

Sink into a kneeling lunge to stretch your hip flexors and lengthen the front of your body.

Difficulty: Beginner

Benefits: Psoas Hips Quadriceps Lower Back Abdomen

Instructions

• Start kneeling and step one foot forward, planting it flat in front of you.
• Press your hips forward as you raise both arms overhead.
• Lift through your chest and reach toward the ceiling while breathing deeply.

Tips

• Keep the front knee stacked over the ankle for stability.
• Press the top of your back foot into the floor to engage the rear leg.
• Stay tall through your torso to avoid dumping into the lower back.

Adjustments

• Rest your hands on your front thigh if reaching overhead feels intense.
• Place a towel or cushion under your back knee for comfort.
• Hold onto a wall or chair for balance when needed.

Kneeling Quad

Duration: 01:00

Open up your quads and hip flexors with a kneeling stretch that hits all the right spots after a long run.

Difficulty: Beginner

Benefits: Psoas Hips Quadriceps Abdomen

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.

Lizard Pose

Duration: 01:00

Slide into lizard pose to deeply stretch your hips, groin, and hamstrings.

Difficulty: Intermediate

Benefits: Groin Hips Hamstrings Quadriceps Glutes

Instructions

• Start in tabletop, then step one foot outside the same-side hand.
• Lower your hips toward the floor and extend the back leg straight behind you, knee and top of the foot resting on the mat.
• Keep your chest lifted as you breathe into the stretch.

Tips

• Let your hips relax and sink toward the floor.
• Lift the back knee and come onto forearms for more intensity when you are ready.

Adjustments

• Use yoga blocks under your hands if the floor feels far away.

Quad Stretch

Duration: 01:00

Stretch your quads by tucking one foot beside you and leaning back into a deep, satisfying release.

Difficulty: Beginner

Benefits: Knees Shins Hips Quadriceps Lower Back Ankles

Instructions

• Sit with legs extended, then bend one knee and draw the heel back toward your glute.
• Hold the ankle and tuck the foot directly under your hip.
• Lean back onto your elbows or as far as comfortable while breathing into the stretch.

Tips

• Keep your hips, knees, and ankles in one line.
• Make sure the foot stays tucked under your glute rather than flaring out to the side.

Adjustments

• Loop a strap around your foot if reaching the ankle feels tough.
• Lie on your side and pull the foot toward you for a softer variation if your knees are sensitive.

Stand tall and take a few steps to feel the difference.