Stretching Exercises

Quadriceps Stretch

The quadriceps stretch bends the knee to stretch the muscles at the front of the thigh. Tight quadriceps can increase pressure behind the kneecap and affect hip and back posture.

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What it does

Stretching the quadriceps improves knee bend and reduces tension through the kneecap and patellar tendon.

It is a regular part of rehab plans for chondromalacia patella, patellar tendonitis and Osgood-Schlatter disease, and it features in our knee pain physiotherapy programmes.

How to do it

Stand holding a support with your left hand.
Bend your right knee and hold the ankle with your right hand.
Bring the heel towards your buttock, keeping knees together.
Tuck your pelvis slightly to increase the stretch at the front of the hip.
Hold 30 seconds and switch.

How much

3 holds each leg, once or twice a day.

Common mistakes

Arching the lower back.
Letting the knee drift out to the side.

Stop and check with us if

Kneeling or bending is painful after a knee injury.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

Can't reach my ankle?

Loop a towel around it, or do the stretch lying on your side.

Does this help Osgood-Schlatter?

Quadriceps flexibility is part of management, along with load changes.

Related treatments

Knee

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.