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.
Post some more effective stretches for Iliopsoas muscle tight
Hey Vijay,
I can put that on the to-do list for you.
You can still do iliopsoas stretches using the same rec fem stretches but you’ll have to emphasize the pelvis posterior tilt and hip extension aspect a bit more instead.
Mark
What is the reason for hip flexor overtight and pelvis and lower back that hold on the anterior tilt the hip rotates externally but hip flexor can’t able to stretch