The 13 Best Rectus Femoris Stretches

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.

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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.

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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.