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Quad stretch

Quad (quadricep) stretches are important to prepare the thigh muscles (Rectus femoris, vastus medialis, vastus intermedius and vastus lateralis) before activities such as running and dancing, and to alleviate them after exercise to prevent pulls. Ways to stretch the quads include slow lunges (both forward and to the side), squats and standing quad stretches; using a wall to balance you stand on one leg while bending the other behind you and holding with one hand.