Vastus Lateralis
Vastus Lateralis
Stretches
Stretches
Vastus Lateralis, THIGH Stretch for All laying
Vastus Lateralis, THIGH Stretch for All laying
How to perform the stretch:
1. Start in a laying face down position
2. Choose the muscle or thigh you intend to stretch
3. Flex the target knee towards the buttocks
4. Grasp the ankle behind you with the hand
5. Medially rotate the target hip to twist the foot away from the body
6. Pull the ankle and foot in towards the buttocks
7. Extend the hip of the target muscle, lifting the knee off the mat to increase the stretch
8. Hold the stretch for 20 Seconds
9. Release the stretch
Vastus Lateralis THIGH Stretch for All supported standing
Vastus Lateralis THIGH Stretch for All supported standing
How to perform the stretch:
1. Start in a supported standing walking lunge position with a knee-high bench behind you
2. Choose the muscle or thigh you intend to stretch by extending this hip and resting the knee on the bench
3. Flex the target knee 90 degrees
4. Grasp the ankle behind you with the hand
5. Medially rotate the target hip to twist the foot away from the body
6. Pull the ankle and foot gently in towards the buttocks
7. Thrust forward at the hips into the lunge to increase the stretch
8. Hold the stretch for 20 Seconds
9. Release the stretch
Vastus Lateralis THIGH Stretch for All standing
Vastus Lateralis THIGH Stretch for All standing
How to perform the stretch:
1. Start in a standing position
2. Choose the muscle or thigh you intend to stretch
3. Flex the target knee towards the buttocks
4. Grasp the ankle behind you with the hand
5. Medially rotate the target hip to twist the foot away from the body
6. Pull the ankle and foot in towards the buttocks and extend the target hip
7. Thrust forward at the hips (posterior pelvic tilt) to increase the stretch
8. Hold the stretch for 20 Seconds
9. Release the stretch
Vastus Lateralis THIGH Stretch for All kneeling
Vastus Lateralis THIGH Stretch for All kneeling
How to perform the stretch:
1. Start in a kneeling lunge position
2. Choose the muscle or thigh you intend to stretch by bringing the target leg to the rear
3. Flex the target knee towards the buttocks
4. Grasp the ankle behind you with the hand
5. Medially rotate the target hip to twist the foot away from the body
6. Pull the ankle and foot in towards the buttocks
7. Thrust forward at the hips (posterior pelvic tilt) to increase the stretch
8. Hold the stretch for 20 Seconds
9. Release the stretch
Muscle Details
Muscle Details
The Vastus Lateralis is the largest and most lateral muscle of the quadriceps group. Its muscle body lays directly beneath the ITB (iliotibial band) and the combined fibres of the two fan out to form the lateral patella retinaculum.
Origin:
- Lateral lip of the linea aspera. The intertrochanteric line and the lateral intermuscular septum.
Insertion:
- Tibial tuberosity, blending with the common quadriceps tendon and via the patella ligament.
Action:
- Extension of the knee.
Quadriceps strain due to excessive force applied to knee flexion.