This blog post contains 13 different ways to perform Rectus Femoris stretches.
How To Release The Rectus Femoris
Before you start the stretches, I strongly encourage you to loosen up the tight Rectus Femoris muscle with the following release technique.
Instructions:
- Lie facing downwards on the floor.
- Place a foam roller underneath the Rectus Femoris muscle.
- Apply an appropriate amount of body weight on top of the foam roller.
- Keep your leg completely relaxed.
- Make sure to cover the entire length of the muscle.
- Continue for 30 seconds.
How To Stretch The Rectus Femoris
The following Rectus Femoris stretches have been ordered in terms of increasing difficulty.
My Recommendation: Initially – Perform all of the following stretches to determine which one gives you the best results.
1. Side Lie Stretch
Instructions:
- Lie down on your side.
- Bend your knee and hold onto the ankle.
- Tuck your tail bone underneath.
- Pull your leg backwards.
- Push your hips forwards.
- Aim to feel a stretch at the front of the hip and thigh.
- Hold for 30 seconds.
2. Standing Rectus Femoris Stretch
Instructions:
- Stand up right.
- Hold onto something for balance.
- Bend your knee and hold onto the ankle.
- Tilt your pelvis backwards.
- Pull your leg backwards.
- Push your hips forwards.
- Aim to feel a stretch at the front of the hip and thigh.
- Hold for 30 seconds.
3. Prone Stretch
Instructions:
- Lie down on your stomach.
- Placed a rolled up towel underneath your knee.
- Loop a band around your ankle.
- Hold the other end of the band with your hands.
- Tilt your pelvis backwards.
- Pull the band forwards to bend the knee as far as possible.
- Aim to feel stretch at the front of the hip and thigh.
- Hold for 30 seconds.
4. Supine Stretch
Instructions:
- Lie down on the edge of a bed/couch.
- Have the foot on the side that you would like to stretch on the floor.
- Hold your other knee towards your chest.
- With the leg that is in contact with the floor, bend the knee as much as possible.
- Aim to feel a stretch in the front of the hip and thigh.
- Hold for 30 seconds.
5. Partner-Assisted Stretch
Instructions:
- Lie down on your stomach.
- Keep your leg relaxed throughout this stretch.
- Have your partner push your ankle towards the back of your hips as they lift your knee off the floor.
- Aim to feel stretch at the front of the hip and thigh.
- Hold for 30 seconds.
6. Partner-Assisted Stretch #2
Instructions:
- Lie down on your back with your knees off the edge of a table.
- Hold your other knee towards your chest.
- Keep your leg completely relaxed.
- Have your partner bend your knee as much as possible.
- Aim to feel a stretch in the front of the hip and thigh.
- Hold for 30 seconds.
7. Stretch On A ball
Instructions:
- Lie facing upwards on an exercise ball.
- Keep both feet on the floor for balance.
- Slowly sink your hips towards the floor and allow your knees to bend.
- Shift your foot into a pointed position.
- Tuck your tail bone underneath.
- Push your hips upwards.
- Aim to feel a stretch in the front of the hip and thigh.
- Hold for 30 seconds.
8. 4 Point Kneeling Stretch
Instructions:
- Assume the 4 point kneeling position. (See above)
- Lift the leg on the side that you would like to stretch.
- Hold onto the ankle with your hand.
- Tilt your pelvis backwards.
- Pull your leg backwards.
- Avoid arching your lower back.
- Do not allow your body to twist. Keep your pelvis facing towards the floor.
- Aim to feel a stretch in the front of the hip and thigh.
- Hold for 30 seconds.
9. Stretch With A Band
Instructions:
- Lie facing downwards on the edge of a bed.
- Place the foot that is closer to the edge of the bed on the floor with the knee as far forwards as possible.
- Bend the knee that is on the bed.
- Loop a band around the ankle and hold the other ends with your hands.
- Pull the band firmly to bring the foot closer towards the back of the hip.
- Tilt your pelvis backwards as you push your hips into the bed.
- Aim to feel a stretch in the front of the hip and thigh.
- Hold for 30 seconds.
10. Chair Lunge Stretch
Instructions:
- Place your knee onto a chair.
- Assume the lunge position.
- (The leg at the back will be side that will be stretched.)
- Bend the knee at the back and hold onto the ankle with your hand.
- Lunge forwards.
- Tilt your pelvis backwards.
- Aim to feel a stretch at the front of the hip and thigh.
- Hold for 30 seconds.
11. Kneeling Lunge Stretch
Instructions:
- Assume a kneeling lunge position.
- (The leg at the back will be side that will be stretched.)
- Place a pillow underneath your knee.
- Bend the knee at the back and hold onto the ankle with your hand.
- Lunge forwards.
- Tilt your pelvis backwards.
- Pull the ankle towards the back of your hips.
- Aim to feel a stretch at the front of the hip and thigh.
- Hold for 30 seconds.
12. Half Kneeling Hip Thrust
Instructions:
- Assume the half kneeling down position on the floor.
- Place your hands on the floor behind you.
- Lean your torso backwards.
- Tilt your pelvis backwards.
- Push your hips upwards.
- Aim to feel a stretch in the front of the hip and thigh.
- Hold for 30 seconds.
Note: If the kneeling position is uncomfortable, you can place a pillow underneath your knee.
13. Wall Kneeling Stretch
Instructions:
- Position yourself facing away from a wall.
- Assume a kneeling lunge position.
- Bend the knee of the back leg and rest the foot on the wall.
- Aim to get your knee as close to the wall as possible.
- Keep your torso up right.
- Tuck your tail bone underneath to rotate your pelvis backwards.
- Lunge forwards.
- Aim to feel a stretch in the front of the hip and thigh.
- Hold for 30 seconds.
Note: If the kneeling position is uncomfortable, you can place a pillow underneath your knee.
What to do next
1. Any questions?… (Leave me a comment down below.)
2. Come join me:
3. Start doing the exercises!
Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before attempting any exercise. For more information: Medical Disclaimer.