The following exercise will stretch and mobilise the thigh muscles. Click on the links below to see more detail on muscles stretched, teaching points, variations and related injuries.

Standing Quadriceps Stretch

Teaching Points

  • Stand on one leg and pull the other foot up behind your bottom
  • Keep your knees together and push your hips forwards to increase the stretch
  • Hold for between 10 and 30 seconds

Variations

Muscles Stretched

Related Injuries

 

Laying Quadriceps Stretch

Teaching Points

  • Lay on your front and pull one foot up to meet your buttocks
  • Hold for between 10 and 30 seconds

Variations

Muscles Stretched

Related Injuries

Hip Flexor Stretch

Teaching Points

  • Kneel with one knee on the floor and the other foot in front with the knee bent
  • Push your hips forwards and keep the back upright
  • Hold for between 10 and 30 seconds

Variations

  • Sit on the ground with one leg tucked under your buttocks
  • Lean backwards slowly

Muscles Stretched

Related Injuries

 

Sitting Hamstring Stretch

Teaching Points

  • Sit on the floor with both legs straight
  • Keep your back straight as you lean forwards through the hips
  • Hold for between 10 and 30 seconds

Variations

Muscles Stretched

Related Injuries

 

Standing Hamstring Stretch

Teaching Points

  • Stand with one leg just in front of the other
  • Bend the back knee and rest your weight on the bent knee
  • Tilt the hips forwards as if sticking your bum in the air!
  • Hold for between 10 and 30 seconds

Variations

Muscles Stretched

Related Injuries

 

Partner Hamstring Stretch

Teaching Points

  • Lay on your back
  • Lift one leg off the floor, keeping the knee straight
  • Get your partner to push it higher until you feel a stretch
  • Hold for between 10 and 30 seconds

Variations

  • Wrap a towel around the sole of the foot
  • Grasp the ends of the towel and pull your foot towards your head
  • Standing hamstring stretch

Muscles Stretched

Related Injuries