In order to minimize the risk of injury or muscle strain during a stretch series, it is critical that the muscles first be warmed up and prepared for physical activity. In order to warm the quadriceps, perform a short series of shallow squats and lunges. Stretching or exercising on “cold muscles” can lead to muscle strains and tears, which can significantly delay fitness goals.c

Begin the laying quad stretch by positioning yourself flat on your stomach on the floor. Slowly bring one foot up toward the buttocks. Grab that foot with both hands, applying a gentle pressure as you push the foot in toward the buttocks. It is important to ensure that the hips remain flat against the floor and you are not twisting the body in an attempt to bring the foot closer to the body. Alternate between legs and repeat the stretch until the series has been completed.c c 

If you cannot comfortably complete the laying quad stretch, there is a variation of the stretch that can make bringing the foot toward the buttocks easier. Wrap a towel around the ankle, ensuring that the towel is securely placed and will not slip off during the stretch. Laying flat on your stomach, with the towel around your ankle and each end held firmly in your hands. Pull the ends of the towel to achieve a stretch similar to that of the regular laying quad stretch. Hold the position for 20 seconds before slowly releasing the ankle and returning it to the resting position.c

Another variation of the laying quad stretch is the Standing Quad Stretch. The stretch is completed by standing on one leg, and bending the other leg up behind you, so that the foot is positioned behind the bottom. Ensuring that the knees remain together, and that the hips are pushed forward, hold this position for 20 seconds before releasing.c