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Stretch It: Quads

A stretch that's an oldie (but a goodie) is the standing quadriceps stretch. You definitely did it in middle school and you'll always see runners doing it after a run, but here is a refresher to make sure you're getting the most out of your stretch.

Here's how you do it: Stand upright on one foot. Hold the other foot with the opposite hand (you can use the same side hand or both, but using the opposite is better for your knees) and raise the heel of the lifted foot to the bum. If you can't touch the booty, get as close as you can comfortably without causing pain. Keep your body upright throughout. Hold for 20- 30 seconds. Now, switch sides and repeat.

Fit's Tip: Use a wall or stationary object for balance if you can't balance on your own.


Join The Conversation
VeeKeeTee VeeKeeTee 8 years
this stretch feels soooo good. and i love the empowerment of being able to balance haha
maco maco 9 years
Um, is this really supposed to stretch something? I've never found it to do anything for me. I remember gym teachers having us do them, and always wondering what it was supposed to do. I certainly don't feel anything stretching. It's not as if it's a motion any different from how I sit (kneeling down, some people call it "sitting on your feet"), so how could it possibly be stretching anything? If I use the same side hand and pull my foot up above my hip, then pull it forward from there so that my entire foot is in front of my iliad crest...then I feel some stretch.
Spectra Spectra 10 years
Gotta love the quad stretch. I try to remember to stretch every time I finish running, but sometimes I muscles always remind me that I forgot the next morning!
Lovely_1 Lovely_1 10 years
Mmmm that strech feels sooo good.
kiddylnd kiddylnd 10 years
My son uses ME to balance when he's doing this since he can't do it on his own yet. I keep having to remind him that I don't mind, just not while I'm in the middle of said stretch! :wink:
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