Step 1. Stand near a wall or piece of sturdy exercise equipment. Grasp your right ankle with your right hand.
Step 2. Gently pull your heel up and back toward your butt. You will feel the stretch in the front of your thigh. Tighten your stomach muscles to keep your stomach from sagging outward and keep your knees close together. Do not lean forward or back. Stand upright.
Step 3. Hold for 20 to 30 seconds. Continue to breath rhythmically and slowly. Do not hold your breath.
Step 4. Ease out of the stretch, switch legs, and repeat.
The quad stretch is an important leg stretch that should be used a complement to the hamstring stretch. This stretch is performed one leg at a time. If the user can not balance on one leg properly for the stretch, he should brace himself against a wall or piece of exercise equipment. It is more important to perform the stretch correctly than to balance. The leg being stretched should be perpendicular to the body. Do not let the leg flare during the stretch. The user should be careful not to stretch too far or stretch too hard. This can do more harm than good. Stretching is important and should be incorporated in all exercise routines. Stretching can help limit injury to the ligaments and muscles. By stretching the muscle before working out, you can actually lift more weight.
Updated: March 31th, 2015