Located in the front of each thigh, the quadriceps work with your hamstrings -- the muscles in the backs of your thighs -- to bend and straighten your legs. The quads also support your knee joints. Keeping your quadriceps flexible with regular stretching exercises, such as the side lying quad stretch, improves your movement and reduces your injury risk.
Step 1
Perform a warm-up exercise such as a five-minute walk to warm the muscles. Stretching cold muscles increases the risk of injury.
Step 2
Lie on your left side with your legs extended and stacked. Support your head with your left arm. Position your body in a straight line.
Step 3
Bend your right leg and, with your right hand, bring your foot toward your buttocks. As you exhale, slowly pull your right leg backward until your feel a stretch in the front of your thigh. Your right knee should be pointing towards your extended left foot. Do not lift your right leg off your left. Hold the stretch for 30 to 45 seconds.
Step 4
Inhale as you slowly straighten your right leg to the starting position and relax for 15 to 30 seconds. Repeat for two to five repetitions. Switch sides and repeat the steps with your left leg.
