The static Quadriceps Stretch targets the knee extensors and is utilized to improve flexibility and aids in muscle recovery after ballistic jumping workouts.
Tennis players should do quad stretching regularly to prevent knee pain and reduce the risk for knee injuries.
If you extend the hip behind the torso during the knee stretch then the hip flexors can also be stretched.
Quadriceps Stretch Description Summary
Quadriceps Stretch
- Place floor mat on the ground
- Lay flat on the side with legs close together; the to-be-flexed leg rests on top of the other; extend bottom arm; look forward
- Grasp the toes of the to-be-flexed leg and pull the heel towards the gluteus (buttocks); lower leg remains straight; maintain neutral pelvic position
- If applicable, extend hip behind the torso for an additional hip flexor stretch; maintain posterior pelvic position
- Hold the stretch for 45 seconds
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Targeted Musculature
- Quadriceps
- Hip Flexors (iliopsoas, rectus femoris, sartorius, gluteus minimus) if applicable
Other Stretches For You
Apart from the quadriceps stretch we have some other stretches for you that target the muscles acting on the leg. Simply click on them to learn more or watch the videos:
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- Hamstrings and Erector Spinae Stretch
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- Stretching Calves Stretch
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- Static Hamstring Stretching
Training Zone
In this section we provide you with some more workouts and training tips you may be interested in to optimize your training:
About Philipp Halfmann
Content crafter at Tennis Conditioning. You can find me on the ITF/WTA/ATP tour coaching tennis players or online writing about tennis, strength & conditioning, exercise science or health-related issues. Champions find a way, losers find excuses!
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