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Half Kneeling Quad Stretch (How To Do For Tight Muscles?)

Tyler Sellers
Published by Tyler Sellers | Senior Coach
Last updated: June 16, 2023

Getting your quads fully activated and ready to go for a workout routine should be an important part of every warm-up routine before a leg workout day.

But as a personal fitness coach, I still see many people make a half-serious effort that they might as well skip.

To help our readers and clients better understand how to stretch the legs, we got a physiotherapist involved to provide details on how to do the half kneeling quad stretch and what the best timing is. We also have a more advanced variation to try as well.

Quick Summary

  • Doing a quad and hip flexor stretch in the half-kneeling position allows you to apply more tension to the muscles than in a standing position.
  • Within two minutes, you should have fully activated and stretched your quads and hip flexor muscles, ready for a tough workout.
  • Once you gain more flexibility, you can take an advanced half-kneeling approach that is particularly useful for hip flexor muscles.

How Do You Do A Kneeling Quad Stretch?

Fit women doing kneeling quad stretch

You do the half-kneeling quad stretch by getting down on a yoga mat with only one knee on the floor and the foot of the other leg on the ground in front of you.

Here are some more detailed instructions:

  1. Get into the starting position with your right knee on the ground under your hips and the left foot on the ground in front of you.
  2. The knees on the left and right leg should be at a right angle.
  3. Place your hands on the left knee and slowly push your hips forward until you feel hip flexor and quad stretch.
  4. Hold the stretch for 10 to 15 seconds and release again.
  5. Keep the same setup but intensify the hip forward movement to add a bit more to the quad stretch.
  6. Now switch sides and place your right foot forward.

What Muscles Does Kneeling Quad Stretch Work?

Showing leg muscles after doing kneeling quad stretch

The half-kneeling quad stretch targets both the quads and hip flexor muscles.

Here’s some more information on what they do.

1. Quad Muscles

These are the large muscles at the front of your upper thigh, and their main function is to straighten the legs [1].

Imagine kicking a ball or standing up from a squat position, and you get a picture of why they are important.

By getting into a half-kneeling position, you can increase how far you can stretch this muscle.

Read More: How to Obtain Teardrop Quads?

2. Hip Flexor Muscles

The hip flexor muscle is also in the upper leg, but it runs slightly to the outside of the thighs [2].

Its main purpose is to lift the leg up and bring your knee closer to your chest.

Doing a hip flexor stretch is good for improving your range of motion for a variety of other leg workouts.

When Should You Stretch Your Quads?

A woman holding dumbbell doing quad stretch

You should stretch your quads before you warm up for your leg workouts.

It’s a great way to activate these muscles, especially for people who spend a lot of the day sitting at a desk.

A quad stretch can also help to reduce leg muscle soreness the day after you’ve done some heavy lifting.

That aching sensation you get is from micro muscle tears, and a combination of massaging and stretching can help to improve blood circulation and recovery [3].

“Muscle soreness is uncomfortable and may slow you down during your next workout and in your daily life.”

- Peggy Pletcher, M.S., R.D.

Are There Variations To Try?

Yes, there is a great variation to the half-kneeling quad stretch that is a bit more advanced.

Here’s how to do it:

  1. Start in the same position as above and place your left hand on the left knee in front of you.
  2. Tilt your right hip forward and lift up your right foot.
  3. Use your right hand to reach for the back foot and pull it towards your right hip.
  4. Do this slowly to keep your balance, and repeat the same movement on the other side.

Related: Best Leg Extension Alternatives for Stronger Quads


How Do You Reverse Tight Hip Flexors?

You reverse tight hip flexor muscles with a targeted upper leg stretch. When you do a quad stretch in a kneeling position, then you can also target the hip flexor effectively.

Should You Stretch Your Quads Every Day?

Yes, you might want to stretch your quads every day, especially if you sit down at a desk a lot. Being sedentary doesn’t just impact the quads but also the hip flexor muscle, and you can stretch both of these with just two minutes to spare.

Set Yourself Up For A More Productive Leg Workout

Try doing the kneeling quad stretch both before and after your leg workout days. It can make a big difference in your performance and recovery times.

In addition to activating your muscles with a good stretching routine, you can also improve your exercise performance with a high-quality pre-workout supplement:

These won’t give you superhero powers overnight, but the small performance improvements in each workout will quickly add up.


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