Quads Stretches
The quadriceps cross both the hip and the knee, which means quad tightness can feed both knee discomfort and an anterior pelvic tilt that loads the lower back. Stretches that isolate the rectus femoris (the part that crosses the hip) are the highest-leverage — couch stretch, kneeling hip flexor with a knee bend, and standing quad stretch. Runners and cyclists particularly benefit from regular quad mobility work.
22 quads stretches in the Body Fix library
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Bow Pose (Dhanurasana)
Lie face down, bend both knees and reach back to grasp your ankles, then kick your feet into your hands to lift your chest and thighs off the floor simultaneously.
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Low Lunge Hip Flexor Stretch (Anjaneyasana)
Step one foot forward into a lunge, lower the back knee to the floor, shift your hips forward and down, and reach your arms overhead to deepen the hip flexor stretch. Alternate sides.
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Standing Hip Flexor Stretch
Stand tall, take a large step forward with one foot, squeeze the glute of the back leg, and tilt your pelvis forward to feel the stretch in the front of the back hip. Alternate sides.
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Lizard Pose (Utthan Pristhasana)
Step one foot to the outside of your same-side hand in a low lunge, lower your back knee to the floor, and sink your hips toward the ground for a deep hip flexor and groin stretch. Alternate sides.
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Kneeling Hip Flexor Stretch
Kneel on one knee with the opposite foot planted forward, tuck your tailbone under, squeeze the back glute, and shift your hips forward to stretch the hip flexor of the kneeling leg. Alternate sides.
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Frog Pose (Mandukasana)
On forearms and knees, slide your knees as wide apart as comfortable while keeping them at right angles, lower your hips toward the floor, and breathe through the deep groin stretch.
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Couch Stretch
Kneel with one shin pressed flat against a wall behind you and the opposite foot planted forward in a lunge, then sit up tall and squeeze the back glute to drive the hip into extension. Use a pillow under your knee if needed, and place your hands on a stable object like a foam roller to help stabilize your arms. Alternate sides.
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Standing Quad Stretch
Stand on one leg, bend the opposite knee to bring your heel toward your glute, hold the ankle with the same-side hand, and stand tall with knees together. Alternate sides.
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Prone Quad Stretch
Lie face down, bend one knee and reach back to hold your ankle with the same-side hand, gently pulling the heel toward your glute with your hips pressed flat to the floor. Alternate sides.
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Kneeling Quad Stretch
Kneel on one knee, hold your back ankle and tuck the pelvis under, keeping your torso upright to feel the combined quad and hip flexor stretch. Alternate sides.
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Half Hero Pose (Ardha Virasana)
Kneel with one leg extended forward, sit the same-side glute down beside the bent foot (not on the heel), and hold this deep quad and knee stretch. Alternate sides.
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Reclined Hero Pose (Supta Virasana)
Sit between your heels with feet beside your hips, slowly lean back onto your elbows or lie fully back on the floor for an intense quad and hip flexor stretch.
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Thomas Stretch (Hip Flexor Table Edge)
Lie on the edge of a table or bed, hug one knee to your chest, and let the opposite leg hang toward the floor to feel the hip flexor and quad stretch. Alternate sides.
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Standing Quad Stretch with Forward Lean
Stand on one leg, hold the opposite ankle behind you, then hinge slightly forward at the hip to increase the stretch in the quad and anterior hip. Alternate sides.
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Lizard Quad Combination Stretch
From lizard pose, reach the same-side hand back to hold your back ankle, pulling it toward your glute for a combined hip, quad, and hamstring stretch.
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Couch Stretch Quad Variation
Kneel with one shin flat against a wall, place the other foot forward in a lunge, then sit up tall and tuck your pelvis to feel the intense quad and hip flexor stretch against the wall. Alternate sides.
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Runner's Lunge with Spinal Rotation
Step into a deep runner's lunge, place both hands inside the front foot, then rotate your torso to open the chest by reaching the inside arm toward the ceiling. Alternate sides.
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Full Splits (Hanumanasana)
From a low lunge, slowly slide the front foot forward and the back leg back until both legs are fully extended on the floor in a complete split.
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Standing Quad Stretch for Knee Health
Hold a chair or wall for balance, gently bring one heel toward your glute keeping knees aligned, and stop before any knee discomfort. Alternate sides.
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Supine Knee Flexion Stretch
Lie on your back, bend one knee and hold the ankle with one hand and the back of the thigh with the other, slowly pulling the heel toward your glute to gently flex the knee.
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Prone Knee Bend Stretch
Lie face down, slowly bend one knee bringing the heel toward your glute within a comfortable range, and hold without forcing at any point of discomfort. Alternate sides.
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IT Band Crossover Stretch
Stand and cross one leg in front of the other, then lean your hip toward a wall while reaching the overhead arm in the same direction to stretch the outer hip and IT band. Alternate sides.
Frequently asked questions
How often should runners stretch their quads?
After every run is the standard recommendation — 30–60 seconds per side of a standing quad or couch stretch. Daily mobility, on top of post-run stretching, is the best predictor of staying injury-free for distance runners.
My quads feel tight but stretching doesn't help — what's going on?
Quad tightness without relief from stretching often indicates the underlying issue is weak glutes (so the quads are doing extra work) or a tight hip flexor pulling the pelvis forward. Adding glute activation (bridges) and hip flexor stretches (couch stretch) often resolves what isolated quad stretching can't.
Is the couch stretch safe if I have knee pain?
The couch stretch puts the knee in deep flexion, which can flare some knee conditions. If you have anterior knee pain or patellar tracking issues, start with a standing quad stretch and progress to the couch stretch only if it feels comfortable. Sharp knee pain warrants a healthcare evaluation.
Get guided audio, video, and a timer for every stretch with Body Fix free on iOS.
Download Body FixThis page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.