The quadriceps are commonly viewed as one muscle, but they're actually made up of four. This group of muscles comes together on the thigh, serving as the extensor of the knee.
Ignoring tightness in the quad muscles can be painful and even lead to injury. Overused and under-stretched muscles can inhibit performance.
To avoid aches and pains and to accelerate performance, use the following exercises that combine static stretching, foam rolling and myofascial release techniques to target your quads.
Standing Quad Stretch
This stretch may take you back in time to middle school PE class. Remember standing on one leg, trying to balance while pulling your heel to your butt? It may have been challenging then, but if you have gone without stretching, it's probably harder now.
The standing quad stretch is a great beginner exercise to loosen up tight muscles. To complete this stretch, stand tall with your shoulders back and down. Balance on your left foot while bringing you right foot up. Grab your right ankle with your right hand and try to pull your foot as close as you can to your glutes without arching your back. Hold it 20 seconds before switching feet.