20 Best Quad Stretches to Keep Runners Flexible & Pain-Free

Running feels great—until it doesn’t. Running can become painful if your quads are tight, forcing you to stop or slow your pace. If you’ve ever experienced this discomfort while running, you know how frustrating it can be. The good news? Regularly performing the best quad stretches and incorporating flexibility exercises can help your quads become more flexible and resilient so you can run smoothly and pain-free. This article will explore the best stretches for your quadriceps to help you enhance performance, prevent injury, and enjoy your next run.
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To help you achieve your goals, Pliability’s mobility app offers a wealth of resources to improve your quad flexibility and overall muscle health to get you back to running without hassle.

Why Quad Stretches Are Crucial for Runners and Cyclists

The quadriceps are a group of four muscles that dominate the front of the thigh. They attach at the hip, run in front of your thigh bones, and attach to your lower shin bone just below the knee. The primary function of the quads is to help with knee extension. So, each time you straighten your knee, the quads engage. 

This means that when you run, your quads are one of the main muscle groups at work. And it’s no surprise they do much work considering their role in generating power and absorbing impact. 

The Engine of Propulsion in Cyclic Locomotion

In running and cycling, the quads help flex the thigh at the hip joint and extend the leg at the knee. 

This means that the quads are mainly in charge of cycling and running. “The quads are one of the main muscle groups used when pushing down on the pedals and down into the ground to create forward force when running,” says Peloton instructor Hannah Frankson. “So showing them some TLC with quad stretches is always a good idea.” 

The Risks of Tight Quads

Tight quads can seriously mess with your running biomechanics. Specifically, tight quads can shorten the hip muscles, which can alter your pelvis's alignment. Because your pelvis is attached to your spine, this can ultimately strain your back, says Chicago-based physical therapist Paul Schroeder, P.T., M.P.T., C.S.C.S., spokesperson for the American Physical Therapy Association and owner of Fast Track Physio. 

Tight quads can increase the pressure on your kneecap and lead to irritation at the knee, he adds.

As such, frequent quad stretches are “very important” for runners, says Schroeder. With regular quad stretching, you’ll “feel a lot looser and more efficient” as you stride, he says. You may also reduce your risk of injury because lengthened quad muscles will place less strain on the:
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• Pelvis
• Hips
• Back
• Knee
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The Role of Quad Flexibility in Prevention and Rehabilitation

A 2008 study published in Dynamic Medicine concluded that tight quads were a potential risk factor (among other things) for developing patellofemoral pain syndrome, also known as “runner’s knee.” The study authors encouraged quad stretching as part of a broader program that could help people rehab from runner’s knee and reduce their risk of it happening in the first place.

The Benefits of Stretching Your Quads

If you want to keep running and cycling and perform those activities at your full potential, you want to stretch your quads regularly. 

‍“The quads work closely with the tendons and joints of the knee and the hip, so stretching the quads can really help to reduce the chance of an injury,” says Peloton instructor Hannah Frankson. “It can also improve the effectiveness and efficiency of the muscle allowing full range of movement in the quad.” 

Types of Quad Stretches

First off, quad stretches should be just one part of a comprehensive stretching and mobility program, says Cheatham. Your quads play a huge role in running but are not the only muscles at work. It’s important to regularly stretch the other key players, including your hamstrings, hip flexors, glutes, and calves. 

Stretch Types: Dynamic vs. Static

When it comes to quad stretches (and all types of muscle stretches), there are two main types: dynamic and static. Dynamic stretches involve actively moving your quads through a range of motion as you do for leg swings. Static stretches involve getting into a position and holding it, like pulling your heel to your butt for a traditional standing quad stretch. 

Most stretches can be dynamic and static—the difference is you only hold the move for a second or two to make it dynamic and about 30 seconds to make it static. 

Dynamic Warm-up: Pre-Run Benefits

Schroeder says that dynamic quad stretches are a great way to warm up before a run, as they can increase blood flow, boost range of motion, activate your nervous system and decrease muscle tension. They should be included in a broader dynamic warmup that also targets your:
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• Hamstrings
• Hip flexors
• Glutes
• Calves
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Static Stretching: Post-Run Recovery

Experts typically recommend static quad stretches after a run. That said, if your quads are feeling extra tight or you’re going straight into a run after hours of sitting, it’s okay to do a few static stretches followed by a general warmup and then some dynamic movements, says Schroeder.

The stretches listed below are static and should be done with other stretches that hit the rest of your muscles worked in the running, says Schroeder, including your quads, hip flexors, hamstrings, calves, and glutes. 

Pro Tip

After your run wraps but before you get into your static stretches, spend a few minutes using self-myofascial tools—like foam rollers, massage guns, and massage balls—on the muscles you plan to stretch, says Cheatham. He explains that this will help relax your muscles and thus make them more pliable and receptive to stretching. 

When doing static stretches, go slow and don’t rush into any movements.
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• Maintain good posture
• Engage your core
• Practice diaphragmatic breathing
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Maximizing Stretch Effectiveness

Schroeder says to inhale deeply through the nose and then exhale slowly through your mouth. He explains that this breathing will help calm your sympathetic nervous system and allow you to sink deeper into a stretch. That said, you should never stretch past the point of a moderate pull sensation. If it feels too intense, pull back.

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18 Best Quad Stretches for Runners for Flexibility and Pain Relief

1. Unlocking Quad Flexibility to Help Runners

Stretching the quads helps runners maintain flexibility and prevent discomfort. Tight quads can lead to muscle imbalances, increasing the risk of knee and hip injuries. Runners can benefit from various quad stretches before and after runs to:
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• Loosen tight muscles
• Promote flexibility
• Enhance performance 
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2.  Standing Quad Pull

This classic stretch we learned in gym class is a static hold that’s best done after a workout. If you have difficulty balancing independently, hold onto a table or wall for stability.

How to do it:
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• Stand on both feet, bend one knee, and grab that heel with your hand.
• Draw the heel toward your glutes, being careful not to arch your lower back or let your knee veer to the side.
• Hold for 20 to 30 seconds, then let go.
• Switch sides.
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3. Side-Lying Quad Stretch 

If you struggle to balance during a standing quad stretch, this variation on the ground might serve you better in getting deeper into the stretch during your cooldown.

How to do it:
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• Lie down on one side in one long line with your legs straight.
• Keeping the thighs stacked, bend the top knee, and use your hand to draw that heel toward your glutes.
• Hold for 20 to 30 seconds, then switch sides. 
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4. Couch Stretch

This stretch gets into the hip flexors, which work closely with the quads. Try taking a dynamic approach by moving into and out of the stretch.

How to do it:
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• Kneeling on the ground, place your back shin against a wall, your knee on the floor, and your toes pointed up.
• With your hips square and your back long, lean toward the wall until you feel the quad stretch, then come forward again.
• Keep moving back and forward, into and out of the stretch. When you come forward, you can rotate the upper body toward the front knee to add spinal mobility to the stretch.
• Switch sides. 
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5. Walking Quad Stretch

Try this dynamic stretch for a pre-workout warm-up before hopping on the bike or treadmill. 

How to do it:
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• From both feet, bend one knee and grab that heel with the opposite hand.
• Draw the heel toward your glutes. With your free hand, reach straight overhead.
• Hold for two or three seconds, then let go.
• Take a step forward and switch sides.
• Repeat on each side a couple of times.
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6. Twisted Monkey Pose

There are lots of yoga movements that incorporate stretching of the quads. This pose stretches the muscle group from a kneeling position.

How to do it:
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• Get into a low lunge with both hands on the floor inside the front foot and the back knee resting on the ground.
• Rotate your front foot out about 45 degrees.
• Bend your back knee to bring that heel toward your glutes.
• Sweep your opposite arm up and back to grab the back foot. Draw it toward your hips, allowing your spine to twist toward the ceiling.
• Hold for 20 to 30 seconds, then repeat on the other side.
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7. Kneeling Quad Stretch

The kneeling quad stretch engages the quads, the hip flexors, and the lower back. A fair amount of balance and stability is required, so the engagement of the core, glutes, and stabilizing muscles works wonders for your proprioception, which is crucial for efficient running mechanics.

How to do it:
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• Begin in a kneeling lunge position, with one knee on the ground and the opposite foot in front.
• Reach back with the hand on the same side as your back knee to grasp your foot.
• Gently pull your foot toward your glutes while maintaining your posture.
• Hold this position for 20-30 seconds, then switch legs.
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8. Kneeling Quad Stretch Against the Wall

Runners often develop muscular imbalances due to the repetitive nature of the sport. Stretching the quads while simultaneously engaging the hip flexors helps promote balance between opposing muscle groups, which is one good way of preventing overuse injuries.

How to do it:
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• Facing away from the wall, place your left foot against the wall and walk your right foot out into the lunge position.
• Lean forward into the lunge and hold this position for 20-30 seconds.
• Repeat on the other leg.
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9. High Knee Pull

This one warms up your quads, activates your hip flexors, and improves overall stability.

How to do it:
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• Begin standing tall, then lift your right knee toward your chest.
• Grasp your right knee and gently pull it closer to your chest.
• Lower your leg and switch to the left knee.
• Continue alternating sides for 30 seconds to 1 minute, focusing on keeping your core engaged and the movement fluid.
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10. Dynamic Lunge With Quad Stretch

This stretch targets the quads and engages the hip flexors and glutes. By incorporating a lunge, you're aiding both flexibility and strength, preparing your muscles for the twists and turns of your run.

How to do it:
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• Start by standing tall, then step forward with your right foot into a lunge position, lowering your hips until both knees are bent at about 90 degrees.
• As you lower the lunge, reach back with your right hand to grab your left ankle, gently pulling it toward your glutes.
• Hold this position momentarily, feeling the stretch in your quad, then switch legs.
• Repeat 5 times on each side.
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11. Crescent Pose

Several yoga moves can help you stretch your quads. Crescent pose is popular in vinyasa yoga. This version of a low lunge is a good option for beginners who aren't ready to try the kneeling quad stretch.

How to do it:
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• Stand upright on a yoga mat with your feet hip-width apart and your hands at your sides.
• Step your right foot forward. Bend your left knee to lower into a lunge, keeping your hips square and facing forward.
• Gently lower your left knee to the floor.
• Inhale and sweep your arms above your head, holding them straight above you with the palms facing each other.
• Feel the stretch along your left quad. For a deeper stretch, move your hips forward, bringing your left thigh closer to the mat.
• Hold for several deep breaths, and then switch sides. 
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12. Ground Stretch

How to do it:
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• Lie on your back at the corner of your bed (where it is the firmest), ensuring your tailbone is at the edge of the bed.
• Grab one thigh and pull it toward your chest. Make sure that your back is flat and not arched. Let gravity pull down on the leg that is dangling.
• Relax into the stretch so as not to tense up the muscles. Hold for 1 to 2 minutes and then switch sides.
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13. Child's Pose

Some yoga poses prove excellent for runners and their stretching needs. Yes, we may not all have that fantastic yoga flexibility, but we can reap the benefits of these poses just as well.

How to do it:
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• Kneel with toes pointed behind you.
• Gently sit back until you are on top of your heels.
• Bring your arms forward, bend at the waist, and bring your chest towards the floor.
• Reach forward with your hands flat on the ground before you and your elbows extended.
• Bring your head down in between your arms while you continue reaching in your arms in front of you as far as possible.
• Hold the pose for 45-60 seconds. If you have someone with you, they could gently put pressure on your lower back, deepening the stretch.
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14. Prone Quad Stretch With Resistance Band

How to do it:
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• Lie on your stomach, face down.
• Bend your left knee, bringing your heel toward your left glute.
• Wrap a resistance band around your left foot.
• With both hands, pull your left foot up and toward your glute with the resistance band.
• Hold for 45-60 seconds.
• Repeat on the other side.
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15. Frog Stretch

This stretch targets the quad muscles but is more intense than the prone quad stretch mentioned earlier, as you’re doing both legs simultaneously.
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How to do it:
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• Start on your stomach with your legs outstretched.
• Bend both knees and reach back with both arms to grab your feet. How close you can pull them to your butt depends on your flexibility. Do not overdo it!
• A little muscle tension in the quads is good, but you should not cause yourself any pain. While doing this pose, you may feel a nice stretch across the chest and shoulders.
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16. Double Quad Lie Back Stretch

How to do it:
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• Begin in a kneeling position.
• Lower yourself down so you are sitting on the floor between your feet.
• Slowly lower your body back towards the floor behind you until you feel a gentle stretch.
• Do not go back further than comfortable! Some can lie down entirely on the floor behind them, while most of us will feel the stretch with just a slight incline.
• Hold for 45-60 seconds.
• Ensure you feel no knee pain or back pain while doing this stretch. If so, stop immediately.
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17. Single Leg Knee Hug

Since your tight quads could also be caused by other muscles pulling, we want to help reduce that load. While the primary focus of the single-leg knee hug stretch is on the hamstrings and lower back, it does create some stretch in the quadriceps of the lifted leg, particularly when you pull your knee closer to your chest.

How to do it:
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• Stand up straight with your feet hip-width apart. 
• Shift your weight onto one leg.
• Bend the knee of the other leg and bring it up toward your chest.
• Hold your shin or knee with both hands and gently pull the knee closer to your chest.
• Maintain good posture with your back straight and shoulders relaxed.
• Hold the stretch for about 15-30 seconds.
• Release and switch to the other leg.
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18. Dynamic Ninja

How to do it:
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• Start with your feet wider than shoulder-width apart.
• Crouch down into a low position with one leg straight and the other knee fully bent. You should be up on the ball of your foot on the bent leg.
• Stay low, and alternate the bent and straight leg back and forth.
• Alternate legs for 30-60 seconds.
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So, Should You Stretch Before or After a Run?

Runners have long debated how to warm up before hitting the pavement. While static stretching used to be the gold standard for pre-run preparation, dynamic stretching has taken the crown in recent years. Research shows that dynamic stretching helps runners warm up better and prepare their muscles for running. 

Static stretching, on the other hand, has been shown to hinder performance and is better suited for cool-downs after running. 

Dynamic Stretching: The New Warm-Up Gold Standard

Static stretching involves holding a stretch for some time, usually between 15 to 60 seconds. On the other hand, dynamic stretching consists of controlled movements that gently take your muscles and joints through their full range of motion. Simply put, dynamic stretching warms up your muscles for running, while static stretching calms them down after running. 

Dynamic Warm-ups Replace Static Stretching for Runners

The thinking around pre-run preparation has evolved, moving away from the traditional approach of holding static stretches before hitting the pavement. Today, dynamic stretching is the superior warm-up method. ‘Runners benefit from more dynamic movement patterns,’ says physiotherapist Lucy Sacarello, ‘lengthening the muscles and soft tissue structures. 

A dynamic lunge, for example, offers more significant long-term benefits than a static lunge, as it lengthens the muscle fascicles instead of merely stretching the muscle fibers. 

Activating the Body's Systems for Optimal Running Performance

Fellow expert Maritato echoes this sentiment: ‘Dynamic stretching is recommended before running to prepare the muscle and central nervous system for performance. ‘It increases respiration, perspiration, and heart rate, priming your body for the task ahead. Plus, it lubricates the joints and enhances your range of motion.’ 

Static Stretching: A Calming Post-Run Routine

While static stretching remains popular, especially for providing a calming post-run routine, most experts agree it’s best reserved for cool-downs or particular injury scenarios. Sacarello notes, 'The only time I would prescribe static stretching would be for pain relief, and even then, it should be in conjunction with other exercises to increase long-term benefits.' 

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