Eat, Stretch and Train like an Athlete (Step by Step Program)
Quad workouts are mandatory for those looking to build bigger legs. That said, unless you stretch your quads correctly with the right leg stretches, you are likely going to hold back the results that you see in the gym. Fascia can restrict blood flow through a working muscle if it is inadequately mobilized. Likewise, when quad muscle length is short, the range of motion you can achieve in the exercises of your leg and quads workouts will be noticeably compromised.
In this video, I show you how to stretch your quads right using one quick tweak to a standard quadriceps stretching exercise. Normally, people will stretch their legs either standing or laying on their side. When you perform the quads stretch from either of these positions however, you are likely to substitute lumbar flexion inadvertently in an effort to create a bigger separation between the torso and your quads. This gives you the false sense of improved flexibility in your legs when it likely doesn’t exist.
In order to get the most out of your stretching you have to be sure that you maintain a flat lower back. This is actually opposite the techniques that we used in previous videos for how to stretch your hamstrings right. In that case, the pelvis had to stay in an anterior tilt in order to maximally reach the hamstring muscles. Here, you want to posteriorly rotate the pelvis in order to prevent the lumbar extension substitution.
Try the two variations that I show you in this video and see for yourself just how much less flexibility and range of motion you have in your quadriceps muscle. If you find that there is at least a ten to twenty degree difference between the two positions you will want to start adding this stretch to your routine about 3-5 nights per week.
It’s best to perform your passive leg stretches before bed rather than during or prior to your workout. This is the optimal time as it helps to prevent the normal tissue shortening that happens during muscle repair and recovery overnight.
For a complete program that takes your flexibility and functionality to all new levels, head to and get the same exact program being used by elite professional athletes from the NFL, MLB, NBA, MMA, and more.
For more stretching videos and stretching routines that you can do at home be sure to subscribe to our youtube channel at
28 comments
How about doing the standing version but with a conscious posterior pelvic tilt to stretch the quads? Does that oppose the lumbar extension enough?
This is the video that got me to find Athlean X when I needed to figure out how to stretch my legs. Years later I am a loyal customer
Oh I forgot. About those,,, ones
Thank you very much
I have an advise for the ppl that have a tight quad/quads, guys first do a stretch which is 👇
Ly down on ur belly then hold ur ankle and pull it to close as u can to ur back for 20 to 30 sec, then jaug for 20 minutes and ur feel fresh and back normal, do that twice a day and u will be good
You want to train a golfer
You sound like Ross from Friends
My advice is stretch your quad close to your hip, don't ever bend the knee.
My torn meniscus can confirm this.
Can you use a strap in this method?
Thank you jeff!!
If i also contract the abs i feel more stretch is it ok?
thanks jeff, watching this in 2020, I've been stretching my hip flexors lol!
Will have to try this! Never had any luck stretching my quads the “standard” way, what I have found to be a game changer is placing my toes on a surface that is about hip level and behind me. The surface is now holding my foot instead of my hand. Then I simply dip down and ohhhh man, it’s 1000x better and gets the hip all at the same time. Commenting to see if this is bad for some reason tho.
2:30
Is there any way to do this in standing position? Like maybe leaning forward them?
Jesus. I got lost down the rabbit hole of athlean-x and stumbled upon this old video! 🤣 This is awesome!
Bad ass!!!
Thank you
He’s right, I read that those stretches are not good for your knees in a kinesiology textbook.
Best resource!! Do a search and these old videos are golden.
Who here 2021!? 😂🤪
This is basically a "couch stretch" on the floor
You are the maaaan!!
WOW no wonder I've been in pain. Thanks
Time For When Quad Stretch Begins:
1:46 Is When It Begins, So Do 2 Sets Of 30 Seconds For Each Leg
Stretching starts: 1:42
1:49 – lay down on your side, the leg touching the ground needs to be bent 90 degrees as if you're sitting in a chair, then pull your other ankle to stretch the quad
I loved that, thanks for the stretch👍.