Quadriceps stretch

This is an instructional video to correctly demonstrate Quadriceps stretch

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This is a good exercise for knee rehabilitation particularly for the flexibility issues of the muscle. One think that it is not is a warm up and it shouldn’t be done just before exercise ideally.
  2. Like any exercise you should only do the exercise if it is pain free during, after and the next day. The most that you should feel is a strong stretch or discomfort.
  3. In standing lift your heel up towards your bottom,
  4. It is important that you keep your knees together and your upper leg and body vertical throughout.
  5. Now pull your heel up as close to your bottom as possible but make sure that you back remains straight along with your upright posture and flush knees.
  6. Hold the stretch for 30 secs.
  7. If you can’t reach then use a towel looped around your ankle to pull it up.
  8. You should aim to do this between 4-6 times daily to improve your quadriceps flexibility.
  9. It may take several months to actually lengthen the muscle significantly so be patient.

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).