Intense Quadriceps Stretch


  • Start in your child pose on a yoga mat but sitting upright, foot flex and underneath your buttocks
  • Get comfortable in the starting position
  • Place your hands behind your feet shoulder-width apart, keeping them on the ground.
  • Keep your spine in a neutral position
  • Tuck your pelvis and push your hips up.


  • Your quadriceps help with knee motion (rectus femoris, vastus medialis, vastus intermedius and vastus lateralis) (straighten and bend your knee joint)
  • Our quads muscles can easily become inflamed, painful, and tight with frequent use
  • Overcompensation from a quad issue can cause knee pain (“runner’s knee”)


Beginner: Lean on one hips to another, shifting your weight side to side. Lean on the side with the tighter quads more.

Intermediate: Drop to your elbows

Advanced: Go all the way down to the ground hands to your side

  • This stretch also works on your ankle plantar flexion mobility
  • This is especially desirable after your long runs
  • To make this easier, keep your ankles slight outside of your buttocks and/or do it on a mattress