How to Stretch Quadriceps Without Bending Knees

A traditional quadriceps stretch involves standing or lying on your stomach and bending your knee to bring your foot up towards your buttocks. However, bending your knee is not always an option and this stretch technique can place excess stress on an already aggravated knee joint. Whether you have had knee surgery or have impaired range of motion in the knee, regular stretching of your quadriceps is essential to improve flexibility and aid in knee stabilization. Foam rollers offer the ability to stretch your quadriceps without bending the knee.

Things You'll Need

  • Foam roller
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Instructions

    • 1

      Lie on your stomach with your legs extended and toes pointed down. Place your hands under your shoulders to support your upper body. Position the foam roller underneath your quadriceps, or upper thighs.

    • 2

      Use your arms to slowly move your body forward and backward, rolling your upper thighs over the foam roller. Roll from your upper thigh down to just above the knee. Continue to roll back and forth for 30 to 60 seconds.

    • 3

      Vary your toe position to target different area of the quadriceps. Turning your toes out will target the inner quads, while turning in your toes will increase the pressure on the outer quads.