Quadricep stretches are a great way to reduce knee pain and help prevent injuries. Muscle tightness is a common cause of knee pain as it changes the way the forces go through the knee making it more prone to injury.

The quadriceps are made up of four muscles that run down the front of the thigh. They control how the knee straightens and are particularly important for activities such as kicking and running.


Standing Stretch
  1. Stand on your left foot and grab your right shin behind you.

IMG_0032 (MC4yNzE3NTUwMA)2.Tuck your pelvis in, pull your shin towards your glutes, making sure your knee is pointing to the ground.

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3 Hold for 30 seconds and then switch sides.

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Kneeling Stretch (Not Pictured)

  1. Kneel on your right knee and curve your pelvis under like a “scared dog.”
  2. Flatten out your lower back and keep shoulders and chest upright.
  3. Bend forward from the hip to the knee even more to stretch the right hip and quad.
  4. Hold for 30 seconds and then switch knees.


Quadriceps Streching Videos

Quadriceps Video 1

Quadriceps Video 2