Seated Quad Stretch
About This Pose
Seated Quad Stretch targets the quadriceps and hip flexors from a stable seated position. By bending one knee and drawing the heel toward the hip, this pose provides an effective stretch for the front of the thigh. It's particularly beneficial for runners, cyclists, and anyone who experiences tightness in the quads from sitting or physical activity.
Step-by-Step Instructions
- 1
Sit with legs extended in front of you
- 2
Bend your right knee and bring the heel toward your right hip
- 3
You can sit on the foot or beside it (Hero pose leg position)
- 4
Keep both sitting bones as grounded as possible
- 5
Lengthen the spine and lift through the chest
- 6
For more intensity, lean back onto your hands or elbows
- 7
Hold for 8-10 breaths, then switch sides
Alignment Cues
- Keep the knee in line with the hip
- Don't force if there's knee pain
- Maintain neutral spine alignment
- Breathe into the front of the thigh
Benefits
- Stretches the quadriceps and hip flexors
- Relieves tightness from sitting or exercise
- Improves knee and hip mobility
- Safe alternative to standing quad stretches
- Accessible for those with balance issues
Modifications
- Use strap
Variations
- Half stretch
Cautions & Contraindications
Cautions
- Avoid knee strain
Avoid this pose if you have:
- Knee injury
Quick Facts
Primary Focus
hamstringsSecondary Focus
Suggested Hold
35 seconds
Tags
Equipment
