You need to lengthen the rectus femoris, the central muscle of the quad, that affects both the hip and knee joints and acts as a powerful hip flexor.
Kneeling Quad Stretch
- Begin in a lunge with your right foot forward. Slowly lower your left knee to the floor. If your knee is sensitive, place a towel under it.
- Take a few moments to find your balance, and once you're stable, reach your left arm back to grab your left foot. Pull your foot toward your pelvis to increase the stretch. Squeezing your left glute will increase the stretch, too.
- Hold for 30 seconds. Slowly release your hold on your left foot. Come back to the high lunge position, then switch sides with your left foot forward to stretch your right hip.
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