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Quadriceps Stretch Exercise | Front of Thigh Stretch for Older Adults

The quadriceps stretch is a standing flexibility exercise that lengthens the muscles at the front of the thigh.
It helps older adults reduce leg stiffness, improve walking stride, and maintain mobility for daily activities.
This stretch can be performed by holding the ankle behind the body with chair support or by placing the foot on a chair or couch for greater stability.

How to Do the Quadriceps Stretch Safely with Chair Support

INSTRUCTIONS:

  • Stand tall beside or behind a sturdy chair and hold onto the backrest with one hand for support.

  • Bend one knee and bring your heel up toward your buttocks.

  • Reach back with your free hand and gently hold your ankle (or pant leg/shoe) if comfortable.

  • Keep your knees close together and posture upright.

  • Hold the stretch for 20–60 seconds, then switch legs.

  • VARIATION (FOOT RAISED):

    • Instead of holding your ankle, place the top of your foot on a chair, couch, step or support behind you.

    • Keep your body tall and slowly shift your hips forward until you feel a stretch in the front of your thigh.

    • Hold for 20–60 seconds, then switch sides.

TIPS:

  • Keep your knees close together — don’t let the lifted knee drift outward.

  • Engage your core and avoid arching your lower back.

  • Only hold the ankle if your balance and flexibility allow.

  • Breathe slowly and deeply, relaxing into the stretch.

MUSCLES STRETCHED:

  • Quadriceps (front of thigh)

  • Hip flexors (mild stretch)

BENEFITS:

  • Relieves tightness in the front of the thighs and hips.

  • Improves flexibility for walking, standing, and climbing stairs.

  • Helps reduce strain on knees and hips.

  • Supports upright posture and mobility.

BEGINNER VERSION:

  • Perform the foot-on-chair variation instead of holding the ankle for easier balance.

  • Use both hands on the chair for support if needed.

  • Hold for a shorter time (10–20 seconds) before building up.

PROGRESSION OF EXERCISE:

  • Hold the stretch closer to 60 seconds as flexibility improves.

  • Gently press your hips forward for a deeper stretch.

  • Add a slight reach overhead with your free arm to stretch the hip flexors more.

  • Combine with Hamstring Stretch for balanced flexibility in the legs.