FitSugar

Beyond the Basics: 5 Helpful Quad Stretches

Michele Foley — Thu, 26 May 2011 09:48:37 PDT

After a series of outdoor runs this week, I wasn't prepared for how on fire my quads would feel during today's yoga class. Going through the Warrior poses proved difficult, and by the time we moved into a variation of pigeon pose, I was breathing deeper than ever before. It was a good reminder that even though I always stretch after working out, I don't give enough attention to my quads - a much overworked and overlooked muscle group. Whether a runner, hiker, or cyclist, everyone can benefit from giving their quads a little extra love. Here are five stretches to get you started.

Standing Quad Stretch. This basic quad stretch is probably one you're already familiar with. It's great because you can do it almost anywhere - you don't need a lot of space or equipment because you can do it right where you're already standing. Make sure your knees are touching when you do this stretch and hold on each side for 20-30 seconds. And, if you can't balance, don't worry - just use the wall to support yourself.
Lying Side Quad Stretch. Sometimes during my yoga practice, or while I'm in bed, I'll do this stretch. It's a bit more relaxing, and you don't have to worry about falling over! Try it the next time you're watching TV.
Kneeling Quad Stretch. This stretch is a variation of the basic standing stretch, but the support of the wall will give it a bit more intensity. If you have bad knees this might not be the stretch for you - I recommend making a knee pad out of a small towel.
Double Quad Stretch. Take that kneeling stretch to the floor, and by doing so makes things a little more intense! The upside is that you'll be lying down, which is pretty relaxing.
Half Frog Pose. While many yoga poses challenge your muscles to work harder, many offer relief. Half Frog pose is a great one to do after a series of challenging standing poses like the Warrior Triangle sequence. It will be a deeper quad stretch than you might be used to, but it's well worth it. If Half Frog pose still feels like kid stuff, challenge yourself with Frog pose instead, which stretches both quads simultaneously.

"Skate" Your Way to Tone Thighs

Michele Bell — Mon, 24 Jan 2011 01:00:39 PST

What do Apolo Anton Ohno and Bonnie Blair have in common? Besides being Olympic speed skating heroes, they both know how to work their legs into tip-top shape. While I wouldn't dream of recreating their entire fitness routine, I have taken a page out of the ice skating training manual. New to my cardio workout is the "skater's lunge," as my fitness instructor dubbed it, and it requires nothing but stamina and sneakers - skates are nowhere in sight. Curious to see how to do the heart pumping leg working exercise?

Small Workout Window? Focus On Big Muscles

FitSugar — Tue, 22 Dec 2009 13:30:01 PST

Chances are, if you have time to sneak in a workout over the holidays, you'll have a small window of time in which to do it. So save time by going big - big muscles, that is.

One way to make the most of quick holiday workouts is by focusing on the big muscle groups, including your chest, back, glutes, and quads. The bigger the muscle, the more muscle fibers activated, which means you're burning more calories and boosting your metabolism.

Try doing squats, such as these dumbbell squats (above), which work the quads, hamstrings, glutes, and lower back. Other big muscle moves include chest presses, lunges, back exercises, and planks. Do you focus on large muscle groups for short workouts?

Stretch It: Quads, Five Ways

FitSugar — Tue, 21 Apr 2009 10:00:00 PDT

I love stretching my legs and especially my quads. It's a must-do move after hiking, cycling, running, stair-stepping, or any other activity that gives your thighs a workout. Thankfully, I've found plenty of ways to stretch my quadricep muscles, and all of them feel great. Here are my five favorite ways to stretch my quads.

You Asked: What to Do For Weak Quads?

FitSugar — Tue, 26 Aug 2008 05:30:00 PDT

You're asking, and I'm answering.

Hi FitSugar,
I am working really hard to lose weight and get in shape for the first time ever. I've been working on this goal all Summer, and I've lost 21 pounds and many inches. However, I'm trying some forms of exercise for the first time and need a little help. I've heard that using the elliptical machine and spinning class are easier than running; however, I find it much easier to run three miles. After about 10 to 15 seconds of those activities, my quads can't take anymore. Is that unusual? Or am I just extremely weak? What can I do to improve?
Thanks so much!
- Not a Thigh Master

Congratulations on getting in shape and losing both pounds and inches. I think it is great you are trying to diversify your cardio workouts. To see what I have to say about your quads, just

read more. Since you are running, which tends to strengthen and tighten the hamstrings (muscles on the back of the thigh), having weak quads puts you at risk for developing runner's knee. Runner's knee is an overuse injury that causes pain around the knee, especially when going down stairs. It is a condition you want to avoid, for it can seriously derail your fitness regimen. For this reason alone I strongly recommend you strengthen your quads. Also, the quads are an important muscle for everyday activities like lifting, since you want to lift with your legs, not your back. I would begin with basic quad strengthening exercises like the wall sit, which you can do anywhere there is a wall to lean against. I would start with three sets of 20 seconds, and do two sets during a workout. Each week add five seconds to the sits. The leg extension machine is a great quad strengthening exercise since it works the quad muscles through a large range of motion. Squats, the classic exercise many people love to hate, are a great exercise for strengthening the legs. Start with no weights, and gradually work to holding hand weights while squatting. Since you are looking to try new forms of exercise, yoga is full of many poses that work the quads. You should try Warrior One or Fierce pose. Also, don't avoid the elliptical (press with your toes to work your quads more), the StepMill, or spin class. You need to take these classes to build endurance in your quads as well. If spin class is too intense, work on an exercise bike to build up to the class. One last bit of advice: make sure that your hamstrings are not overly tight. Since the hamstrings and quads are opposing muscle groups, if the backs of your legs are tight, your quads won't be able to work through their full range of motion. Here are some stretches for your hamstrings. Good luck and keep up the good work! If you have a quad exercise to share, do so in the comments section below. Source

Fit Tip: Runners Should Balance Out Leg Muscles

FitSugar — Fri, 20 Jun 2008 04:30:00 PDT

If you, like me, spend a lot of time running (on the treadmill or outside) then you're definitely giving your hamstrings a nice workout, which is awesome. Keep in mind, though, that it is important to work opposing muscles in order to keep your body alignment and balance in check. This does not mean you need to start running backwards (unless you want to, of course). Instead, just be sure to work your quads (the hamstrings opposing muscle group) a few times a week and doing so should help balance out all the great running you're doing.

And in case you're wondering . . . a good, no fuss exercise that is a surefire way to work your quads is squats.

Source

Holiday Fit Tip: Don't Just Sit There - Work Those Quads

FitSugar — Mon, 19 Nov 2007 14:30:00 PST

Since most of us are traveling this Thanksgiving, here are a few simple exercises you can do with your legs while sitting in a plane or car.

Sit up nice and tall and place your palms on the seat next to your thighs. Plant your left foot firmly on the ground and as you inhale lift your right knee up towards your chest. As you exhale, slowly lower your foot but don't let it touch the ground. Concentrate on keeping your spine long and making the movements slow and with control.
Repeat this for a total of ten times, then lift your knee up and hold for five complete breaths, and then lower it to the ground.
Repeat this sequence on the left side.
Then lift and lower both knees together, ten times, then hold for five breaths, and then hug both knees into your chest to stretch out your lower back.

Source

Yoga Video: Fierce Sequence

FitSugar — Fri, 16 Nov 2007 10:15:00 PST

If you love squats, hiking, climbing stairs, and other exercises that make your thighs and buns burn, then this is the sequence for you. It starts with Fierce pose, which you'll recognize from Sun Salutation B, and moves on to some variations that are sure to strengthen your lower body.

Music: "Devata" by Material

Stretch It: Quads

FitSugar — Fri, 21 Sep 2007 11:45:00 PDT

A stretch that's an oldie (but a goodie) is the standing quadriceps stretch. You definitely did it in middle school and you'll always see runners doing it after a run, but here is a refresher to make sure you're getting the most out of your stretch.

Here's how you do it: Stand upright on one foot. Hold the other foot with the opposite hand (you can use the same side hand or both, but using the opposite is better for your knees) and raise the heel of the lifted foot to the bum. If you can't touch the booty, get as close as you can comfortably without causing pain. Keep your body upright throughout. Hold for 20- 30 seconds. Now, switch sides and repeat.

Fit's Tip: Use a wall or stationary object for balance if you can't balance on your own.

Source

Strike a Yoga Pose: Hero

FitSugar — Mon, 09 Jul 2007 04:00:00 PDT

The days around the 4th of July are usually all about fireworks and BBQs. Some of you are lucky enough to get some time off, so in between hanging out with your friends and family, try to get a few calm moments to yourself. This yoga pose always instills a sense of relaxation throughout my body and is a great stretch for your quads.

Sanskrit Name: Virasana or Supta Virasana
English Translation: Hero Pose or Sleeping Hero Pose
Also Called: Seated Hero or Reclined Hero

Place both knees on the floor and sit on your heels. If this is difficult, place a block between your feet and sit on it. If this is easy, don't use a block and sit in between your heels.
Try to work on bringing your toes close to your body (touch the arches around the curve of your little bum). Then work on drawing your knees together - if doing this hurts your knees, keep some space between them.
You want to feel a stretch in the front of your thighs, so if you are not feeling that, lean your torso back and place your elbows on the ground behind you. Stay here or lie all the way down onto your back, bringing your hands to your feet.
Whether you are seated or reclined, you can meditate or relax in this pose and hang out like this for a while. When you are ready to come out of it, just be sure to gently and slowly come back up to seated and straighten your legs so you don't injure your knees.