The Stretching Habit
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Standing Quadricep Stretch Progression

The Quad (and psoas)

We state this now because a really tight psoas won’t even allow you to do a simple quad stretch!

Stretching Application

Stretching is for everyone. Not everyone is an athlete but everyone needs to stretch. The most important thing to understand is that athletes and people who just want to stretch to feel better need to stretch differently. Think of it this way, athletic stretching is just complex or advanced stretching and not everyone needs or can benefit from this type of stretching. Start with simple stretches and work your way towards the more complicated stretching. Just remember that we all need to stretch!

Health Focused Application

The Standing Quadricep Stretch is a great stretch to do in many rooms of your house. If you are new to stretching (or it’s been a while) this stretch may pull into your lower back and we will tell you why, in great detail, throughout this page. Don’t worry we will show you the natural progression of this stretch further down this page.

Athletic / Fitness Application

The Standing Quad stretch targets the muscles in the front of your leg but it also stretches into your psoas muscle as you can see from the picture below. Athletes stretch their quads a lot so it is important to know the further your knee goes backwards the more it pulls at the psoas which in-turn pulls into your lower back.

Science and Medical Connection

Scientific Perspective of the Quadricep and Psoas Muscle Group

The quadricep muscle group is not connected to the back. This is important to know because many people think that stretching their quads will help their back pain, when in reality, it could even be making it worse. We explain how in the next “Medically Speaking” section. Quad means four and there are only 3 below but you will see in the following pic after that there is the forth quad muscle that is involved with lifting but mostly in the outward rotation of the knee. The Sartorius is the longest and it runs above the other three and spans from the inside of the knee to the outer edge of your hip.

Medical Perspective of the

Quadricep and Psoas Muscle Group

the quad is not a very problematic muscle group. They are some of the longest and strongest muscles in the body. The problem is their strength disparity, and proximity to, the Iliopsoas muscle group but the psoas in particular which is one of the most problematic muscles of the body. In an article entitled “The most important muscle you don’t know” we go into greater detail but just know that almost anything you do involving your quads, pulls against the psoas which in turn, pulls into your low back setting off your QL’s and Erector back muscles which makes people think they have a back problem but is really the psoas.

Stretch Instructions

The Healthy Progression of a Stretch is the Same as the Medical Rehabilitation of a Muscle

Health Focused Application

There is a healthy progression for every muscle from beginner to advanced. Below is a comprehensive list for the healthy progression of the quadricep muscle group. To attain pain-free functional mobility as you age, every muscle should be able to achieve somewhere in the Basic to Intermediate range.

Athletic / Fitness Application

Overtraining and over stretching causes injuries more than the competition itself. When it comes to stretching, listen to what your muscles are telling you. If they are overworked or too tired, they will not be able to give you as much length as yesterday. Be in the moment, present and methodical as you go through the progressions below.

A seated modified hurdlers stretch is the most gentle and controllable quad stretch. You can start with your knee just falling out to the side with your foot placed down by your calf and then in time move your foot higher up to you knee, and then upwards to you upper thigh. Then do both (butterfly stretch below) starting with your feet further away from your hips and moving the feet closer as your quads become more flexible.

To do a standing quad stretch, you thigh has to be loose enough for you to hold it with your hand. If you can’t, keep doing the basic version until you foot can touch and rest comfortably at your mid thigh. So a healthy quad stretch is when you can keep your hips level, thighs and knees together and not get a spasm in your neck, back or quads while holding the stretch for at least 10 seconds. Try the nex pic while holding on to your bathroom countertop and start with your knees together and then slowly kick your foot backwards into your hand and lean forward and see how far back and upwards your foot can go!

Once you can do the intermediate version then you can try getting to the above version by slowly kicking your foot into your hand. You have to be able to do the above version first (unilateral) with each leg separately before the attempting the bilateral version below and keep in mind, your muscle is already healthy at the intermediate stage, these are for athletic ready and peak performance level!

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