Weighted quad stretches will be done immediately after your quad exercise when using the WLC System.
This stretching will build muscle and increase your recovery time.
You will not be as sore, if at all, and you'll be ready to improve the weight lifted and reps completed for your next workout. All of these advantages lead to more muscle building opportuninites for you.
When I say “weighted stretching” sometimes I will be talking about stretches with force added from your own body weight or force added thru your own body.
Sometimes, we will use actual weights to stretch. All of the stretching done on the WLC System will be weighted or loaded stretching. The stretching done for quads will only use force that you provide. I am always experimenting, so I will add new stretches as I find them.
Contents of this Page
- My Experience with Weighted Quad Stretching
- How to for Quad Stretch #1
- How to for Quad Stretch #2
My Experience with Weighted Quad Stretching
Weighted leg stretches work wonders for your quad development. When I started adding weighted stretching for my quads, they exploded with growth. I have one favorite stretch that I use repeatedly, though, there are many different stretches that you'll need to try to see which one works best for you.
My favorite is one that I use my smith machine bar. I don't use the smith machine for many things, but I do use it for this stretch. I set it to a level just below my waist.
I walk up to the bar and put my feet as far forward as possible. I then grab the bar with both hands and an overhand grip. I bend my knees and pull my torso back at the same time.
I go up on my tippy toes as far as possible while I look to the ceiling.
If you've done sissy squats before, the motion is similar to that except we are staying in the bottom position for the duration of the stretch.
I like to go for around a minute or so by taking 40 deep breaths each time I perform the stretch. I always strive for improvement by stretching harder and harder each time.
I find the sweet spot of the stretch by moving positions until I get that stretch in my quads that I'm looking for. You will definitely feel the stretch especially if you do this right after your quad exercise as recommended on the WLC System.
Other leg stretches you can use for your quads can be done by sitting on the floor and pulling one leg back at a time and leaning back. You can also use a bar to place your leg on and push back with the stretch just like you would do a runner's stretch.
A stretching strap can really help you get a much better stretch for not only your quads but other muscle groups as well.
All of these stretches and more will be discussed below.
How to for Quad Stretch #1
This first leg stretch is my favorite because I can get it done all at once without having to stretch each quad separately. I use the smith machine bar, but you can put a barbell in the power rack or squat rack too. Just make sure it's stable. The picture below shows how to do the stretch properly.
I wanted to give you a slightly different angle of the stretch to help you understand how it's done if you can't quite get it from the first picture. See if this angle helps you. Your quads will be screaming at you during this stretch. Keep at it, though, until your time is up.
How to for Quad Stretch #2
This leg stretch will give you a very good stretch in your quads. I like the first one better because I can get done faster due to stretching both legs at the same time.
The stretch below requires you to stretch each leg individually, but I'm telling you, the stretch is amazing for this one. So, if you want to take a little extra time, give this one a try. It's a good one.
You can even lean back a little and really stretch the quad out. Put some pressure on it once you get the hang of it. Do the required time that you've set for yourself on each stretch.
I recommend around a minute or so. Just keep the time constant throughout your WLC cycle and try to improve the stretching by putting more force each and every time. Be safe and don't overdo it.
Remember, I will be adding more quad stretching pictures as I find new leg stretches that may help others along the way. The two I've gone over are my faviorite stretches for the quadriceps.
You can learn more about the WLC System when you get your copy today.