How to Stretch the Quads on Stair Steps

Opting to take the stairs at work instead of the elevator is a good way to add strength and flexibility to your quadriceps. Each time you step up the stairs your quads extend and stretch. However, you don’t have to wait for work days to gain this benefit -- you can focus your stretching efforts almost anywhere. All you need is a stairwell, a few minutes and the same stairs-over-elevator drive to enhance flexibility and tone in your lower body.

Instructions

    • 1

      Stand facing the steps, 3 feet from the bottom. Place your left foot squarely on the bottom step, bending your left knee to a 90-degree angle, while resting on your right knee. Place your hands at your hips for support.

    • 2

      Keep your right leg straight as you bend your left knee further by lowering your hips forward and down. Allow your right leg to straighten as your hips move forward into the stretch.

    • 3

      Keep your back and neck aligned as you push your hips into the stretch. Your right foot should remain on the floor as you advance further into the stretch. You will feel the stretch in your quadriceps.

    • 4

      Hold the stretch for 10 to 15 seconds before switching to the other leg. Breathe normally through each stretch, resting for 10 seconds between stretches.