The main function of the quads is to straighten the knee, but one of the muscles in this group of four also flexes the hip joint and brings the thigh bone toward the torso. To keep the hip joint fully mobile, it helps to keep this portion of the quad, the rectus femoris, flexible. This stretch can help alleviate knee pain, too.
Kneeling Quad Stretch
- Begin in a runner's lunge with your right foot forward. Slowly lower your left knee to the floor.
- Take a few moments to find balance, and once you're stabilized, grab your left foot with your left hand.
- Hold for 30 seconds, then switch sides.
Image Source: POPSUGAR Photography / Kyle Hartman