Before beginning the kneeling quad stretch, warm up the quadriceps muscles by performing a series of shallow lunges, holding each lunge for a few seconds. In addition to the lunges, roll the ankles both clockwise and counter-clockwise, to avoid straining the ankle during the stretch. Warming up the muscles prior to stretching helps to prevent injury or muscle strains that can result from improper positioning or over stretching.c

Begin the kneeling quad stretch by positioning yourself on the floor, bending down on one knee, with the other leg positioned directly in front of you with the knee bent and foot planted firmly on the floor. Bring the leg behind you up toward your body, grasping the ankle. Lean your body forward, moving from the hips, while continuing to grasp the ankle and pull it in toward the buttocks. When you have achieved a comfortable stretch at the front of the thigh, hold the position for 20 seconds. Continue to alternate between legs, until the stretch series has been completed.c c

Once you have completed the kneeling quad stretch series, finish by cooling down the muscles. A light stretch can be used to help prevent cramping and soreness following the stretch session. To begin, place your feet shoulder-width apart, and slowly bend over reaching toward your toes. After holding the position for several seconds, slowly return to the resting position, focusing on rolling the back and shoulders.c