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Last Updated on December 1, 2020

9 Effective Quad Stretches to Reduce Pain During & After Workout

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9 Effective Quad Stretches to Reduce Pain During & After Workout

What’s the quad you ask? The quadricep muscle is located in the upper half of your leg and at the front of your thigh. It’s the big strong muscle that goes from the top of your knee through to your waist, and when you overwork it during a workout it can hurt, make you feel tired, and make for a real tough day.

If you are concerned that a workout is proving more pain than gain, and that you’re feeling tired and inefficient in your work and personal life, some quad stretching will do you good. Provided that your doctor has given you the thumbs up to workout, quad stretches will give you the power up and perk you crave in your day to day.

While stretching cannot completely relieve you from muscle pain, quad stretches may temporarily help ease the pressure. You can try these stretches in the office, at home, or at the gym.

So let’s get into it. Here are the top 9 most effective quads stretches to help you reduce muscle pain after that gruelling workout.

1. Lying Side Quad Stretch

The lying side quad stretch is fantastic if you are having issues with your knee or if you would rather recline than standing up, be it for balance or ease. To do this quad stretch effectively, carry out the following steps:

  • Lie down on either side propping your head up with one hand and bent elbow. Pull your outer foot towards your head until you feel the quad muscle activate. If you are having trouble with staying steady, bend your bottom knee as this will help keep an overall balance.
  • Hold the lying quad stretch for about 30 seconds, then switch sides and repeat for your other quad muscle.

2. Easy Quad Stretch

The easy quad stretch can be done anywhere, anytime, but requires a little more balance than the lying stretch just covered. It’s one of the most common stretches that you’ll see people do and can be easily done in the office to make your workday feel great. To achieve this stretch, perform the following steps:

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  • Stand straight on one leg. If you are struggling to balance, use a wall, a chair, or an unassuming friend, to keep you balanced.
  • Grab your non balancing foot with your corresponding hand, and pull upwards toward your torso. Ensure you maintain your chest upright. Keep your focus on achieving a good stretch from this quad and feel the day to day efficiency benefits the next day.
  • Hold for approximately 30 seconds, and then stretch the other leg exactly the same way.

3. Kneeling Quad Stretch

For a slightly different effect from reclined and standing stretches, the kneeling quad stretch relaxes muscles located right above your knee as well.

This stretch is ideal if you’re pregnant or elderly as there is reduced pressure and balance required on the rest of the body. You can use a soft cushion or pillow under the knee if you find the floor uncomfortable.

To achieve this quad stretch, carry out the following steps:

  • Begin in a high lunge position, stepping your right foot forward. Drop your left knee slowly to the ground.
  • Take a deep breath and slowly adjust to remain balanced. Reach back for your left foot and grab your toes with your left arm, once you are stabilized.
  • Hold this quad stretch for about 30 seconds. Once time is up, slowly release your hold on the left foot, then come back to a high lunge position. Switch sides and follow the same steps for the other knee.

4. Pigeon Twist

This yoga pose stretch is more challenging than the other ones we’ve been through, but fantastic for stretching quads and giving you more energy and less workout pain throughout your busy day.

To achieve this quad stretch, carry out the following steps:

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  • Begin in a downward facing dog position. Bring forward your right knee between your hands forming a pigeon pose.
  • Rest your right hand next to your right chin, then bend your left knee.
  • Using your left hand, reach for your left foot and gently press your left foot’s sole in the direction of your left hip.
  • Put your right on top of your left foot and slightly twist to the left side. Wrapping your left hand round your back as shown in the picture above. If possible, grab onto your upper right thigh located in front of your hip.
  • Using your hands, press into your body, getting deeper into the twist. Hold on here for about five breaths before releasing your hands and straightening out your left leg.
  • Twisting your body back towards the right and plant your palms on either side of your right knee.
  • Stepping your right leg back, come into the downward facing dog position for one complete breath. Now bring forward your left knee in between your hands. Rinse and repeat for the other side.

5. Frog Pose

The frog pose stretches both quads at the same time; a good time saver if you’re looking for a quick tiredness fix. However, this move will also give you a wonderful stretch on your shoulders and chest.

To achieve this pose, carry out the following steps:

  • Lie down on your stomach and prop your chest up with your elbows, then bend your knees reaching your hands out back in order to hold on to your feet.
  • Now turn your fingers ensuring that they point in similar direction as your toes and lift up your elbows, ensuring that they point toward the ceiling. You can then lift your torso as high as possible to feel the muscles activate.
  • In case you experience pain in your knees during this, refrain from pressing your foot down too hard. Alternatively, you can perform one side at a time if you find this quad stretch too challenging.
  • Hold on here for approximately five deep breaths and release.

6. Straight Leg Raises

In case your knee hurts after a workout, begin with this simple strengthening stretch for your quadriceps. Straight leg raises will put little to no strain on your knees.

To achieve this stretch, carry out the following steps:

  • Lie on the floor with your back on any other flat surface. A gym or yoga mat will make this more comfortable
  • Bend one knee, and place the other flat and straight on the floor.
  • Keeping your other leg bent on the floor, raise the flat leg to the height of your bent knee.
  • Repeat this move 10 to 15 times for three sets to get the most out of it, and to feel great the next day.

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7. Hamstring Curls

The hamstrings are muscles located along the back end of your thighs, so the other side of your quads. Whilst a hamstring curl predominantly stretches that muscle, it also activates the quad. Two birds, one stone!

Here’s how to do it:

  • Start by lying flat on your stomach.
  • Bring your heels slowly up and as close to your back hip as possible. Hold this position.
  • Perform three sets of 15.
  • You can perform this move standing up also, while holding a chair and lifting one leg at a time. In case you find this too easy why not add a weight on your ankle, gradually increasing the weight from one to five pounds.

8. Prone Straight Leg Raises

The prone straight leg raise takes into account a lot of elements to the quad stretches we have covered so far. You’ll also need a bit of flexibility in order to do this efficiently and feel the benefits.

To achieve this quad stretch, carry out the following steps:

  • Lie down on your stomach and keep your legs stretched out.
  • Tighten the muscles in the hamstring of both legs, lifting one leg toward the ceiling.
  • Hold on this position for about 5 seconds. Lower your lifted leg, and repeat.
  • Perform 10 to 15 lifts, then switch sides for the other leg. You can add more ankle weights while gaining strength.
  • Remember, you should not feel back pain during this stretch. In case you do, consider limiting how high you lift your leg or revert to one of the other quad stretches covered.

9. Wall Squats

The wall squats is an advanced quad stretch that activates a lot of other muscles too.

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To achieve this quad stretch, carry out the following steps:

  • Keeping your feet on the floor and shoulder length apart, stand up with your back against the wall.
  • Bend your knees slowly, and keep your pelvis and back against the wall.
  • Hold this position for about 10 seconds. Do not bend too low. In case you feel discomfort or pressure in your knees, consider reducing the bend and alleviating the pressure in the stretch.
  • Repeat this move 3-5 times, trying to hold the sitting position a few seconds more each time.

Are These Quad Stretches Worth It?

The overall benefits of quad stretching is indisputable. Feeling often tired, unable to do what you want to do after a stressful workout do happens.

Quad stretches helps increase the range of motion around your and also loosens up stiffness in your muscles. This will help your muscles withstand exertion better after a stressful workout.

When your tendons and muscles are not stretched, they will not work properly as well. This may escalate the chances of you developing a particular tear or strain.

In case you feel you have a severe muscle pain, it is advisable that you see your doctor. However, if the pain is bearable, it is advisable that you go by the general rule RICE: “Rest, Ice, Compression, and Elevation.” Also, avoid the moves until the pain is bearable.

More Stretches for a Flexible Body

Featured photo credit: Matthew LeJune via unsplash.com

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More by this author

Angus King

Professional working in the cycling industry

9 Effective Quad Stretches to Reduce Pain During & After Workout

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Last Updated on September 16, 2021

9 Simple Cardio/Core Exercises You Can Do At Home

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9 Simple Cardio/Core Exercises You Can Do At Home

You want to work out but you don’t always have the time to implement a workout routine into your busy day. Finding time for daily exercise takes discipline and commitment, and often you feel like you need to go for a long run or intense workout at the gym in order to feel a sense of accomplishment.

There are many simple exercises you can do at home in order to improve your strength, agility, and cardio vascular endurance. The problem with some at-home workout routines or quick exercise routines is that you might be doing the wrong kind of exercise.

If you are trying to build upper body strength you don’t need to do squats or calf raises. On the other hand, if you are trying to build lower body strength knocking out a ton of pushups and bench dips isn’t going to help either. Make sure you determine what you want to improve on before you undertake an exercise regimen.
Often people focus too much on upper body and lower body strength when the core of your body needs more attention than any other part. Your core keeps you stable and balanced. I like to think of it as the fulcrum of your body. Without a strong core you probably aren’t going to experience as much strength and stability in your upper and lower body. Mixing in intense cardio is always a good idea as well, and you don’t need to run 10 miles to do it.

Instead of trying to 1,000 pushups per day focus on building your core along with some cardio. I guarantee you will feel stronger and more energetic than you ever have before, and your body will thank you.

Here are 9 great exercises that will improve your cardio and core strength. I have also included a sample workout plan at the end of the article which incorporates all of these exercises, so please read carefully so you know how to perform each exercise properly.

Please consult a medical professional first if you have any injuries or medical conditions to ensure you are able to perform physical activity.

1. Sitting Holds

This is a very simple but effective exercise to burn the core, legs, and arms all at once. Additionally you get to sit down while doing it, so it can’t be that bad!

Sit down in a position with your feet off the ground, straight out in front of you. Hands should be extended out in front as well. You are simply going to hold this position for a given amount of time.

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Try not to strain and tighten up your body too much while doing this. This is especially important with the back and neck. If you find yourself straining too much than stop. You can always build on the amount of time you hold this posture.

It is important that you also stay as still as possible throughout the duration of the hold. It is going to get difficult but challenge yourself to remain in the steady position throughout.

2. Burpees

Some people love them. Some people hate them. Even though I do these quite a bit during my summer training, I fall in the latter group. They are very challenging, but in my opinion, there is no better exercise that incorporates complete body training (core, cardio, upper body and lower body strength). You even get a little upper body strength training when you do these, so it is a win-win.

To do a burpee start standing straight up with your feet little more than shoulder width apart. Bring your hands to the ground in between the distance of your legs but slightly in front of your body. When you come down to the ground bend at the hips not at the back. You should bends your knees with your back straight as you bring your hands to the ground.

As soon as your hands are on the ground, you will jump back with your legs, so that you are in a plank position (hands are shoulder width apart aligned with your chest and your back is straight, not hunching towards the ground; legs are straight back and shouldn’t be touching the ground). For an extra challenge add a pushup at this point of the burpee.

After you get into the plank position you immediately bring your legs back up to your hands (like they were before you kicked them back into the push up position). With your knees bent, come up and jump straight up in the air. That is 1 repetition.

3. Mountain Climbers

If climbing mountains isn’t your forte than this will be probably be the closest you get to climbing an actual mountain. This is a great workout for your core, cardio, and lower body.

You are going to start in a plank position. It is important that you keep your core tight and strong the entire time you do this exercise. The tendency during this exercise is for your body to droop towards the ground or be arched towards the sky as you get tired. You want to make an effort to keep your back straight and don’t allow it to come out of the perfect push up position. This can lead to back problems.

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From the push up position you alternate your feet up and back towards your stomach. You are trying to knee yourself in the stomach (not literally but for the exercise purpose). When the right knee comes up, the left knee stays back. When the right knee goes back, the left knees comes up towards the stomach. You do this as rapidly as you can. You want a full range of motion so ensure you are bringing your knees up as far as possible and stretching them back as much as possible.

Your hands shouldn’t be too far out in front of you. They should be right around your shoulders. By this, you are also receiving an upper body workout because you are holding the plank position as well as moving your feet as fast as possible.

4. Running High Knees

This is a great cardio exercise that incorporates an intense range of motion from your legs. You can do this exercise running in place or with movement. The goal of this exercise is to get your knees up as high as possible and as quickly as possible. It is beneficial when you stay on your toes and utilize quick movements. As soon as your toe hits the ground you explode back up with your knee.

Use your arms properly when doing this exercise. Similar to running you want to alternate your hand and knee movements. When the right knee goes up, the left arm comes up simultaneously. When the right knee goes down, the left arm goes down. Maintaining an effective arm and leg movement balance will help you get into a rhythm as you speed up and increase the intensity of the exercise.

5. Step Ups

Find something in your house that is solid and won’t move if you step on it. I suggest using a sturdy couch or chair, maybe even a bench if you have one available. If you don’t have anything solid then place a chair against the wall so it won’t move. Make sure the height of the chair or bench is not too high to where you can’t step onto it comfortably.

The goal of this exercise is explosive movements. Again you are focused on a complete range of motion. Step up onto the platform of your choosing with one leg. With the opposite leg you are going to explode it in the air and then step back down onto the ground. If this motion is too difficult than simply step onto the platform with the other leg. Alternate legs and repeat.

Use your arms effectively during this exercise to ensure that you give your arms a solid workout, and to assist you as you explode your legs onto the platform. For example when you put your right leg onto the platform, the left arm is already up in the air. As you explode onto the platform with the left leg, the right arm raises up to boost this movement. The left arm falls to the side.

As you create a dynamic pace, challenge yourself to see how quickly you can alternate feet. This will increase the intensity of the cardio. Stay on your toes and focus on swift movements up and down from the platform.

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6. Jumping Jacks

You probably did these when you were a kid. These are a staple for many youth physical education classes. Even though this is a basic exercise it can be quite effective when completed with vigor and you guessed it, full range of motion.

Start standing straight up with your hands at your sides and your legs together. Jump your legs out so that they land wider than shoulder width apart. Simultaneously, your arms should move straight out over your head until your hands meet. It is not imperative that your hands touch over your but it is an effective reference point to ensure you use full range of motion with your arms. Then jump back to the starting point. This is one repetition.

The focus of the exercise is to work both the lower body and the upper body. By jumping the legs to a point that is slightly uncomfortable you are stretching out the hips and gluteus maximus muscles, which are all essential for core strength as well.

The more rapidly you perform this exercise the better cardio results you are going to experience. As is the case with most of these exercises, stay on your toes as much as possible. Try not to land on your heels when jumping out because this will restrict the pace at which you exercise.

7. Towel Knee Bends

This exercise is great for the entire body but it really targets the middle core. You will need a large towel or two small towels for this exercise as well as a slippery surface in which to perform it.

Start out in a plank position with the towel(s) at your feet. Hands should be shoulder width apart underneath your shoulders. Bring both feet up at the same time as far as possible. Then bring your legs back down into the plank position. This is one repetition.

Similar to the mountain climbers, you are attempting to knee yourself in the stomach. You don’t want your knees to come together because this takes away from the isolation of the exercise. Each leg must work on its own to thrust towards the stomach. This range of motion is important because you want to experience the full benefits of the exercise.

Keep your core aligned the entire time you do this exercise. Don’t allow the back to hunch upward or slouch downward. Part of the challenge is holding the plank position coupled with the leg movement.

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8. Towel In and Outs

For this exercise you are going to need two small towels, one for each foot. Start out again in the plank position just as the previous exercise. This is a core exercise as well, but it focuses more on external oblique muscles, or the side of your abdominals.

Instead of bringing both feet towards your stomach you are going to extend both feet outward, away from one another. You want to push your legs out as far as possible depending on how flexible you are in the hip region. Try to extend your legs at least shoulder width apart. If you are unable to stretch them that far, than go as far as you can. Then bring your legs back together to the starting plank position. That is one repetition.

As the intensity of this exercise increases and you become tired, there is a tendency to use more legs than core. You want to try to avoid this. Concentrate on using your core to extend your legs back and forth. Do less reps if necessary but make sure this is a core exercise, not merely a lower body exercise.

9. Wall Sit

This title doesn’t leave much for the imagination. You are literally going to sit against the wall. This is a great way to finish your workout. It is primarily a lower body workout but it also integrates some core training.

Sit against the wall with your back straight against the wall. Your feet should be right under your knees. Make sure your knees are not extended over your toes. This can be detrimental and cause knee pain. On the other hand your feet should not be extended too far out underneath your knees because this takes away from experiencing the stretch in your quadriceps and the rest of your legs. You should be sitting in a position with your knees bent at a 90 degree angle. Arms should be above your head or laterally at your side the entire time. Do not place your hands on your knees.

Your Training Plan

Exercise                               Repetitions/Time                                      Rest
Sitting Hold                           15 seconds-1 minute                                   15 seconds
Burpees                                5-20                                                           30 seconds-1 minute
Mountain Climbers                 5-25 each leg                                              30 seconds-1 minute
Running High Knees               5-15 each leg                                             30 seconds-1 minute
Step Ups                              10-25 each leg                                            30 seconds-1 minute
Towel Knee Bends                 5-20                                                           30 seconds-1 minute
Towel In and Outs                  5-20                                                           30 seconds-1 minute
Wall Sit                                 15 seconds-30 seconds                              30 seconds

These are simply repetition and time estimates for a basic workout plan. I have no idea what your conditioning level is. If you can’t do the allotted repetitions, that is perfectly ok. Figure out how many repetitions you can do but challenge yourself by doing them correctly every time. When you can’t do anymore reps properly, then you are finished with that exercise.

The rest periods are seemingly low and not enough time but in order to improve your cardio on your own it is imperative that you perform highly intensive exercises with shorter recovery times. This will challenge your cardio, help you lose fat, and stress your body in an appropriate manner. If it becomes too intense and you need more time to rest, than take the time you need. You know your body better than anyone else. These are mere guidelines. Eventually as you continue exercising you may notice you need less and less time to recover before the next exercise.

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The amount of sets you execute is ultimately your decision. Start out with one set and see how it feels. If you are unable to complete one set of all these exercises, then finish what you are capable of. I think you will observe profound changes in your fitness levels by consistently taking the time to perform these exercises. Good luck and have fun!

Featured photo credit: Girls With Muscle via girlswithmuscle.com

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