Exercise Profile
  • Target Muscle Group
  • Exercise TypeWarmup
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypeStatic Stretching
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Quads Muscle Anatomy Diagram

Half Kneeling Quad Stretch Overview

The half kneeling quad stretch is a form of static stretching used to alleviate tension in the quadracep muscle.

Static stretching has recently been thought to be most beneficial post-workout, as part of your cool down routine. However, depending on your goals and workout for that day, you can include static stretching into your warm up routine if desired.

Half Kneeling Quad Stretch Instructions

  1. In an half kneeling position, ensure the knee is directly below the hip and the back toes are tucked.
  2. Reach back and grab the foot with your ipsilateral hand and gently pull up to increase the stretch on the quad.
  3. Squeeze the glute of the extended leg and rock forward slightly.
  4. Rock back to the starting position and complete for the assigned number of repetitions before switching legs.

Half Kneeling Quad Stretch Tips

  1. Never stretch to the point of pain or discomfort which causes you to hold your breath. Holding the breath increases global tension and will only work against the effects of the stretch at hand.
  2. Don’t allow the lower back to arch, you should feel a stretch through the front of your quads and tension through the abs.
  3. Squeeze the glute on the the plant leg to increase the stretch on the hip flexor. Think about trying to roll your pelvis underneath or “pull your zipper towards your forehead”.
  4. Remember, hips and shoulders rock forward together, you shouldn’t break at the spine.