Many people still know the quadriceps. In fact, the quadriceps is the thigh muscle. Of course, there are many stretching exercises for how to stretch the quadriceps. I believe someone still knows how to stretch the quadriceps. So, where are the quadriceps? What is the training method for quadriceps? Let’s take a look below.

One-leg standing stretch

1. Turn your body to the right, Close together, raise your head, lift your chest, draw in your abdomen, and let your hands hang naturally on both sides of the body; 2. Move the center of gravity to the right leg, bend the left knee, hold the left ankle with the left hand, and try to bring our calf as close to the thigh as possible, with the knee perpendicular to the ground ; 3. You can hold your left ankle with your right hand at the same time, bend your elbows, and stretch the muscles on the front of your left thigh backward to your maximum limit, and hold for 10 to 15 seconds; 4. Relax, return your hands to your sides, Return your right foot, shake to relax, and then switch legs. Note: 1. If you cannot stand still, you can hold one hand on the wall or a fixed object to avoid excessive burden and damage to the supporting legs. 2. 10-15 seconds/time, do 5 groups on each leg, with an interval of 20-30 seconds between groups.

Kneeling Stretch

1. Starting from your hands and knees, lift one leg off the ground and grab the foot with your hands. 2. Grasp your feet or ankles with your hands, keep your knees fully bent, and stretch your quadriceps and hip flexors. 3. Extend your hips and push hard into the ground. Hold for 10 to 20 seconds, then repeat with the other leg. Note: This action can stretch the quadriceps very well. Please pay attention to the slow speed during the movement and feel the quadriceps being stretched.

Sitting Stretch

1. Sit on the floor, bend your right leg, and place your right heel on the outside of your right hip. Then bend your left foot and bring the sole of your left foot close to the inner side of your right thigh. (When doing this action, the left leg can also be straightened forward.) 2. Extend the foot backward, straighten the instep and bend the ankle. If your ankles are too tight, simply extend your feet back slightly to relieve the tension in your ankles. 3. Slowly lean your body backward until you can feel a relaxed stretch. Use your hands to support your body and maintain balance. Hold this easy stretch for 5-15 seconds. 4. Then slowly relax, switch sides, and stretch the left thigh in the same way. Note: 1. Follow your feelings and do not try to challenge your limits. If pain occurs, stop stretching in time. 2. Pay attention to the slow speed during the movement, and focus on the feeling of the quadriceps being stretched.

Prone quadriceps stretch

1. Facial orientationLie down on the ground and have your partner kneel beside you. Bend the knee of one leg and lift that leg off the floor, trying to engage your glutes with your foot. 2. Have your partner kneel on your right side and place a hand on your lower back or gluteus maximus. His or her other hand should grab your ankle or knee and push your shin toward your hip. Your quadriceps should feel a stretch. 3. After 10 seconds, try to push your feet back towards the ground. Your partner will provide you with resistance and maintain this position for 6 seconds. 4. After these 6 seconds of crunch, relax and let your partner stretch your quads for 30 seconds. (Tighten your hamstrings to increase range of motion if you want). 5. Repeat the above actions with the other leg. Note: You should feel an obvious stretch in your quadriceps during the movement, and hold this for 6-10 seconds.

Side-lying stretching

1. At the beginning, lie on the right side of the body with the ground, bend the right knee at a 90-degree angle and relax it on the ground in front of you (this will help stabilize the trunk). 2. Bend your left knee behind you and hold your left foot with your left hand. Stretch your hip flexors, press your left hip forward, and push your left foot back into your hands. Repeat the above actions on the other side. Note: 1. The arm of the side lying on the side can be placed under the head for support. 2. Be careful to move slowly, as moving too fast can easily lead to injury.

Standing high stretch

1. Start by standing 60 to 90 centimeters in front of a bench or step. 2. Lift one leg backward and place the instep or the metatarsal of the forefoot on the step, depending on which method you find more comfortable. 3. Keep your supporting knee slightly bent and avoid extending this knee past your toes. Then repeat the above actions on the other side. Note: During the movement, the supporting knees should be slightly bent and do not let the knees extend past the toes.

Supine Stretch

1. Lie on a flat chair or step and hang one leg and one arm to one side. 2. Bend your knees and grab the tops of your feet. Be careful not to arch your lower back as you perform this movement. 3. Keep the spine neutral from your belly button, press your feet down into your hands, increase the stretch of your hips, and lift the buttocks of the leg you are holding toward the ceiling. 4. Repeat the above actions on the other side. Note: Do not press hard, the action should be gentle and slow.