5 Yoga Stretches for Quads Plus Follow-Along Routine

Why would you want to focus on your quads with a follow-along routine devoted to yoga stretches for quads? Well, simply because it is more common than you think to be tight in the quads. I can now do the front splits and get pretty deep in my pancake and backends. Yet, I still find some of these yoga stretches for quads challenging.

How to Use This Yoga Quad Stretch Routine

Using these yoga stretches for quads will depend on your flexibility goals. In my post How Long Should You Stretch to Increase Your Flexibility, I explain that your flexibility training will vary according to your flexibility goals.

Basic Flexibility Goals

Many people will want to enjoy the following benefits:

  • Improved energy
  • Improved mood
  • Increased confidence
  • Improved posture
  • Reduced aches and pains

In that case, stretching for 15-30 minutes daily using any flexibility routine will help you achieve your goals. You can use these yoga stretches for quads along with other routines you will find on YouTube. Here are some of mine:

Advanced Flexibility Goals

On the other hand, if you would like to achieve some advanced yoga poses besides receiving some basic flexibility benefits (like the Top 5 Flexibility Benefits I Personally Experienced After 40), I recommend a more targeted training program. I created such a program for myself after a year of flexibility training. I started by wanting to do the splits, and I managed to accomplish that by experimenting with various free and paid training videos. Then, I decided I needed a training schedule that would allow me to keep working on the splits, the backends, and some advanced yoga poses like the king pigeon, the king dancer, the wheel, and the standing splits.

That’s how my Moving With Intention program was born. If you follow my program, you can use the yoga stretches for quads in this routine whenever you want something extra. The program includes daily stretching routines with training calendars. It is divided into three phases to grow with your practice. As a beginner, you will stretch for 15 minutes a day. As you advance, I recommend you set aside 30 minutes daily to keep seeing incredible results.

Read 1 Year Yoga Transformation: Before and After Pictures if you are curious about my yoga transformation after 40.

Yoga Stretches for Quads Routine

Here are the five yoga stretches you will find in today’s routine: the reclining hero (or half-reclining hero), the half frog, the low lunge with quad stretch, the twisted monkey (half-twisted lizard), and a mermaid variation.

If you want a quick standing quad stretch routine, try How to Do a Standing Quadriceps Stretch.

Reclining Hero (Supta Virasana)

Sit with your buttocks between your feet. Lower your back torso toward the floor. First, put your hands behind you. If you want to deepen the stretch, lower yourself on your elbows and then on your back.

Half Frog (Ardha Bhekasana)

Begin in the sphinx pose (on your belly with your elbows at a 90-degree angle in front of you). Keeping your left elbow in front of you, move your left hand so your fingers point to the right (your forearm in a diagonal). Press down your left forearm as you lift through your chest. Bend your right knee, bringing your foot towards your right buttock. Place your right hand on top of your right foot and gently press your foot down to stretch.

Low Lunge Quad Stretch (Anjaneyasana)

Start in the low lunge pose by stepping forward with your right foot. Keep your right knee above your right foot. Lift your left foot off the floor and grab it with your left hand. Stretch by pressing your foot down with your hand and sinking your pelvis towards the floor (while tucking your tailbone in).

Half Twisted Lizard (Parivrtta Utthan Pristhasana)

This is my favorite yoga stretch for quads! It feels pretty intense! s

Step your right foot forward into a low lunge. Place your hands on the mat inside your right foot. Untuck your left toes and drop your left knee. Lift your right foot and grab it with your right hand. Drop your left shoulder and look up to the sky. For a deeper stretch, place your left elbow on the mat.

yoga stretches for quads

Mermaid Variation (Eka Pada Rajakapotasana)

Many king pigeon pose variation names are often used interchangeably, including this one. Many articles call it the king pigeon. It’s not quite the king pigeon or the mermaid pose, but it’s a variation.

Begin in pigeon pose with your right leg forward. Grab hold of your left foot with your left hand. Slide your left foot in your left elbow joint if you can.

yoga stretches for quads

Yoga Stretches for Quads Follow-Along Video

In Summary

You don’t need to be flexible to do yoga. Well, you don’t need to be flexible to do most things in life! However, flexibility helps a great deal! Becoming more flexible will reduce aches and pain, improve your posture, and enable you to get deeper into workout moves and yoga poses. I always used to skip stretching! Now, at 45, I wish I had started sooner!

Fortunately, it’s never too late to get started! You don’t need to set aside a lot of time but must stay consistent. Many free videos on YouTube (including these yoga stretches for quads) exist. However, consider my full-body flexibility transformation program if you want to train strategically and know you will use your time as efficiently as possible. It is the roadmap that got me from not being able to do anything to be able to do the splits and a nice open-wheel pose.