Quad/IT Band Flexibility Progression
The following stretches should be done 5-6 days per week, ideally after your body is warmed up for the best gain in tissue mobility.
Note: The rate of flexibility gains will depend on your body type, age, the quality of time you spend stretching, and how much you move during the day.
Stretch 1:
Prone Quad Stretch (With Band): 1 minute (each side). On a raised surface, lie your body down with one leg on the table and the other on the ground. With a resistance band looped around your foot, bring your foot toward your hips while keeping your body straight. If you do not have a band then you can use your hand or a belt. Ideally, your heel will hit your hips with minimal sensation of stretch. Make sure to keep your leg aligned with your body, avoiding the trend to compensate by bringing the leg out to reduce tension.
Alternatively, if you do not have a supportive surface, you can simply stand, hold your foot, and bring your leg back toward your hips. For a greater stretch, engage your abdominals.
Stretch 2:
Quad Stretch (Standing): 3 x 30 seconds (each side). Standing upright, maintaining an upright posture, hold the top of your foot and your heel back toward your back.
Stretch 3:
Hip Flexor Stretch (Active): 3 x 30 seconds (each side). Standing upright with your feet shoulder-width apart, step forward into a mini lunge, keeping your back leg straight. As you go forward, keep your torso upright while maintaining a posterior pelvic tilt (see the video below for reference). For added stretch, bring your hands overhead. Hold for a few seconds then switch to the other side. You should feel a stretch in the front part of your thigh on the trailing limb.