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.
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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
- Lying Quadriceps Stretch
Muscles Stretched
Related Injuries
Lying 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
- Wrap a towel around the ankle and pull the ends to increase the stretch
- Standing Quadriceps Stretch
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 backward slowly
Muscles Stretched
Related Injuries
- Thigh strain
- Contusion
- Inflammation of the rectus femoris tendon
Sitting Hamstring Stretch
Teaching Points
- Sit on the floor with both legs straight
- Keep your back straight as you lean forward through the hips
- Hold for between 10 and 30 seconds
Variations
- Have the legs at a 45-degree angle
- Standing hamstring stretch
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
- Sitting Hamstring Stretch
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
