The quadriceps include four muscles: rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. The rectus femoris crosses both the hip and knee, making it uniquely affected by sitting. Tight quads pull on the kneecap and limit hip extension. This routine addresses all four quadriceps muscles through varied positions. The sequence progresses from accessible stretches to more demanding positions. Get your personalized quad routine: Start your 14-day free trial Standing Quad Stretches Standing positions allow quad work while building balance and stability. JME 181 Once you find stability standing on one leg (you can hold onto the back of your chair or desk), hold onto your foot to feel a gentle stretch in your quad and/or hip flexor. JME 170 Find stability by holding onto the back of your chair or desk. Bend at your knee to raise your leg backward - as high as your are able to - and return to the floor. Seated Quad Work Seated positions allow focus on the stretch without balance demands. JME 167 Sitting in your chair, extend one leg forward. Then, raise the leg straight up. After that, bend your leg at your knee to bring your knee as close to your chest as you can. Then return to the starting position. JME 171 Sitting in your chair, raise one leg up and in front of you. Then, bend at your knee to find 90 degrees and then return to a straight position. Kneeling Quad Stretches Kneeling positions provide intense rectus femoris stretches. JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. JME 111 Placing your knee on an elevated surface, rotate your upper body back toward that elevated leg. (This will be very difficult in the office - a bed is ideal for this exercise). Dynamic Quad Mobility Movement-based exercises prepare quads for activity and build strength through range. JME 188 Sitting in your chair, raise one leg up by bending at the knee. Be controlled on the way up and on the way down. JME 168 Sitting in your chair, lift one leg up by bending at your knee. Be slow and controlled both on the raise and the decline to the floor. Quad with Hip Integration The rectus femoris connects quad and hip function. These exercises address both. JME 120 Finding stability from a wall or a chair, lift your leg behind you. Then, rotate your upper body both left and right while maintainig the extension of the one leg behind you. JME 124 Holding onto a wall or your chair, extend one leg back. Routine Guidelines Perform this routine 4-5 times weekly. Each exercise gets 30-45 second holds or 10-12 repetitions. The full sequence takes 10-12 minutes. Avoid hyperextending the knee during quad stretches. After sitting, brief quad stretches prevent cumulative shortening. A 30-second stretch every 2 hours maintains quad length throughout the workday. Complete Knee and Hip Health Quad flexibility is one component. Complete function requires hamstring balance, hip mobility, and strength through range. simplmobility provides joint-specific programming for comprehensive leg health. Start Your Free Trial