Stretching Series – Quads and Hamstrings

Hi everyone!! Happy Friday :). Thank you all for your support on yesterday’s post. I really appreciate it and like knowing that I’m not alone in feeling burned out by things!

I’m going to continue my stretching series today with some stretches for the quads and the hamstrings.

If you haven’t seen my other posts yet, here they are:

Hip Flexors

IT Band

The quadriceps muscle is a 4-headed muscle (hence the “quad”) and is a crucial muscle for walking, running, jumping, and squatting. Part of this muscle also helps to stabilize the knee.

Quadricep Stretches

1. Standing Quadricep Stretch

2. Lunge with Quad Stretch

3. Reclining Hero Post and Modified/Half Reclining Hero Post (if your muscles are too tight to get all the way down)

Reclining Hero Pose


4. Lying Quad Stretch


The hamstrings are a set of three muscles on the back of your thigh. They are very important muscles for walking, running, jumping, and controlling some movements of your trunk. They also play an important role as an antagonist (a muscle acting in opposition to it’s pair) to the quadriceps in slowing down knee extension.

Hamstring Stretches

1. Basic “Touch your Toes” Hamstring Stretch, seated and standing

2. “One Leg Out” Hamstring Stretch

3. V Hamstring Stretch, seated and standing

4. Elevated Hamstring Stretch

5. Lying Hamstring Stretch

Well, there ya go! These are obviously not all the ways that you can stretch your quads and hamstrings, but they are definitely ones that will do the job :).

I hope you all have an awesome Friday!

*P.S. go enter my giveaway if you haven’t yet!!



What is your favorite way to stretch your quads and hamstrings?

Any fun plans for the weekend?


About In Sweetness and In Health

I'm Lindsay! I'm a 23 year-old graduate student in occupational therapy. I love all things health and fitness related and this blog will document my life as I learn to really love myself, try to stop worrying so much about my body, and truly take advantage of all the sweet things that life offers us.

Posted on November 18, 2011, in Stretching. Bookmark the permalink. 8 Comments.

  1. Great stretches for sure. My hamstrings are always one of the first muscles to get sore and tight, so it’s important that I stretch them regularly. I like to use someone else to help me stretch my hamstrings sometimes. It KILLS, but it stretches them out even further than what I would do on my own. I also love to foam roll them.

    We are leaving for AZ today!! Woo hoo!! I seriously cannot wait! Have a great weekend pretty lady!

  2. I always need to stretch my quads and hamstrings during my 4 hour standing shift at work every day! Thanks for the tips. Have a great weekend 🙂

  3. Love this post/series!!

    No plans for this weekend yet EXCEPT for the annual po-boy festival on Sunday. Can’t wait!

  4. Thank you for the reminder that I have to stretch…period! LOL, I never do!! EEKKKK!!!


  5. ohmygosh reclining hero looks sooo painful haha i know i need to do it!!

    i have a love hate relationship with the pigeon stretch. it hurts so good! 😉

  6. I need to work on my stretching soo so much! I get so lazy sometimes with it, no good, no good at all 😦

    Thank you for the ideas lady!

  7. That reclining hero pose is actually my signature dance move. I like to bust it out at parties and simultaneously play the air guitar (usually after a few drinks). It is a big hit.

    But in all seriousness, my hamstrings are always my tightest muscle, and I only do a few of these stretches. I am going to have to try some of the lesser known ones out.

    Have a great weekend Lindsay!

  8. All these stretches are awesome. I usually just do the standard stretches like those and foam roll. I don’t know what I’d do without it!

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