5 yoga positions that will stretch even the tightest of quads

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Are you looking for the perfect poses to enhance mobility in your quads? Many people suffer from tightness in the , hamstrings, and glutes, and while and foam rolling can help, Yoga can offer an array of motion-enhancing poses that can help you to both quickly and efficiently boost flexibility and range of motion. Through unlocking even the tightest of quads with dedicated stretching, Yoga provides the perfect setting for a healthy and beneficial workout.

Shedding light on 5 key yoga poses

Out of all the different poses, the 5 essential poses for those looking to improve their quad flexibility are: Chair Pose, Pigeon Pose, Half Frog Pose, Low Lunge, and Garland Pose. Each pose provides a unique benefit and challenge, and can be used to help improve flexibility and alleviate tightness in the quads.

Chair Pose

Chair Pose is a standing pose that is great for activating the quads and hip flexors. It is a powerful pose that helps to build strength in the legs and glutes, while also helping to increase flexibility. Start by standing in Mountain Pose, with the feet hip-width apart. Bend the knees and lower down into a squat, taking the arms up towards the sky. Keep the chest lifted, and hold the pose for up to a minute.

Pigeon Pose

Pigeon Pose is another great pose for stretching out the quads. Begin in a tabletop position, and then slowly bring the right knee in towards the right elbow. Lower the right leg down until it is parallel to the floor, and then carefully lower the chest down onto the ground. Hold the pose for up to a minute, then switch sides.

Half Frog Pose

Half Frog Pose helps to stretch the inner thighs and quads. Begin in a plank position on your hands and knees, with the wrists stacked beneath the shoulders. Place the right foot up towards the ceiling, and then lower the knee out to the right side. Stay here for a few breaths, then switch sides.

Low Lunge

Low Lunge is an excellent pose to target the quads and hip flexors. From a standing position, take a large step back with the right foot and lower the left knee towards the ground. Keep the right heel lifted and press the right hip forward. Hold the pose for up to a minute, and then switch sides.

Garland Pose

Garland Pose is an excellent hip opener that helps to stretch out the quads. Begin in a seated position, with the legs spread wide. Slowly lower the torso down towards the ground, and use the elbows to help lower the body down. Hold the pose for up to a minute, keeping the spine long and the chest open.

Boosting flexibility and range of motion

When it comes to improving flexibility, incorporating Yoga into your routine can be an incredibly beneficial practice. Not only does it help to quickly relieve tightness in the quadriceps, but it can also help to improve mobility, balance, and agility. Yoga also helps to calm the mind and reduce stress, which is essential for overall wellbeing.


The right Yoga poses can help to improve flexibility and alleviate tightness in the quadriceps, hips, and glutes. The poses outlined above are just a few of the many poses that can be used to enhance mobility and range of motion in the body. Incorporating stretching into your weekly workout routine can be a great way to improve flexibility and overall wellbeing.


  • Cocoon, R. (2020). ‘A Guide to the Most Common Yoga Poses’. TheCocoon.com. Accessed 28 October 2020.
  • Schmitt, C. (2020). ‘The 4 Most Effective Yoga Poses for Runners’. Runner’s World. Accessed 28 October 2020.
  • Herman, A. (2018). ‘The 3 Essential Yoga Poses Everyone Should Practice’. . Accessed 28 October 2020.

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