2 Quad Stretches for Bad Knees

Hey, this is one of the quick videos I posted on the Exercises For Injuries fan page.

dumbbell exercises

Today, I wanted to show you two effective exercises that you can do to stretch your quads and focus on the hips when experiencing knee pain. 

CLICK HERE to watch the YouTube video.                     

I got Jenna to demonstrate the stretches.                     

#1 – Standing Hip Flexor Stretch

Most people with knee pain usually can’t do traditional knee stretches. The best way to avoid irritating the knee and still get the benefit of the exercise is to do a standing hip flexor stretch.

Take a big step forward with one foot and step back with the other foot. Keep your front foot flat and slightly bend the knee. Keep the abdominal area and glutes tight and bring your hips forward.

 Standing Hip Flexor Stretch

Standing Hip Flexor Stretch

Perform one set with 2 reps on each leg alternating back and forth, with a good stop at the end for 20 seconds. The intensity is light for this exercise.


#2 – Bent-knee Stretch

Lie on your side with your hips stacked. Bend your knee to a 90-degree angle. Use your glutes and hamstrings to bring the knee back. You’ll feel the stretch in the hip, thighs and quads. If you can’t bend the knee to 90 degrees, you can reduce the angle to 30 or 45 degrees.

Knee at 90 and Bringing the Leg Back

Bent-knee Stretch

Perform one set with 2 reps, with a good stop at the end for 20 seconds. The intensity is light for this exercise. I recommend doing it on alternate sides instead of doing 2 reps on the same side.

Give these two quad stretches a go to help reduce or eliminate your knee pain.

If you are suffering from any kind of knee discomfort and want to eliminate knee soreness permanently, then click here to check out the Fix My Knee Pain program.

Take care!

Rick Kaselj, MS