HALF KNEEL QUADS STRETCH

The half kneel quads stretch targets the knee extensors and hip flexors. Start in a half kneel position with the target leg’s placed as the back leg. Grab the ankle with your hand and keep the spine neutral by posteriorly tilting the pelvis slightly. Pull your heel towards your buttocks to feel a stretch at the front of your thigh. Raise the opposite side’s arm above your head a reach towards the ceiling. Hold a light stretch for 20-30 seconds. You may repeat up to 3 times with at least 30 seconds of rest between repetitions.

Muscles Involved:

• Quadriceps

  • Rectus Femoris

• Hip Flexors

  • Iliopsoas

Related Conditions:

• Runner’s Knee

• Jumper’s Knee

• Patellofemoral Pain Syndrome

• Quadriceps Tendinitis / Patellar Tendinitis

• Meniscus Tear

• ACL Sprain

• Low Back Pain

• Anterior Pelvic Tilt

• Lower Cross Syndrome

• Internal Snapping Hip Syndrome

• Iliopsoas Tendinitis / Tendinopathy

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