If you're suffering from tight quads, you may be tempted to launch immediately into a stretch for them. Before you do this, though, you need to be sure your muscles are warmed up - if you stretch them "cold," you could risk getting a muscle strain or tear. To avoid this, try to do some light exercise for about five minutes before you begin stretching your muscles. This will increase circulation to the area and warm the area up.c

Now that you've warmed up, you are ready to stretch the quads. Begin by standing near a wall or any area that offers you something to grab on to. Hold on to the wall or object (exercise equipment, like a treadmill, will work) with your right hand and use your left hand to grab your left ankle. Carefully begin pulling your ankle and heel toward your lower back. Try to keep your knees as close together as you can. You will begin to feel a stretch in the front of your thigh - your quadriceps area. Once you feel a good stretch, hold this position for approximately 30 seconds. Release your ankle and slowly lower your leg. Repeat this stretch with your right leg.c

• When performing a quadriceps stretch, try to keep your abdominal muscles tight.c
  
• Keep your knees close together, if possible, while performing a quad stretch.c
  
• Try to stretch your quadriceps regularly. Stretching them regularly over time will help you to increase your flexibility and range of motion.c
• Always perform a quadriceps stretch slowly to avoid causing injury.
• Perform quadriceps stretches regularly to increase flexibility.
• Do not stretch to the point of pain. Always stop immediately if you feel pain while stretching.