Exercise: A Guide from the National Institute On Aging

Back to Stretching

Table of Contents


Illustration of the Quadriceps Stretching exercise Stretches muscles in front of thighs.

  1. Lie on side on the floor. Your hips should be lined up so that one is directly above the other one.
  2. Rest head on pillow or hand.
  3. Bend knee that is on top.
  4. Reach back and grab heel of that leg. If you can't reach your heal with your hand, loop a belt over your foot and hold belt ends.
  5. Gently pull that leg until front of thigh stretches.
  6. Hold position for 10 to 30 seconds.
  7. Reverse position and repeat.
  8. Repeat 3 to 5 times on each side. If the back of your thigh cramps during this exercise, stretch your leg and try again, more slowly.