Quadriceps in yoga

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17 yoga poses stretch the quadriceps, 83 work it and 10 need it to stabilize.

Group members: Rectus femoris, Vastus lateralis, Vastus medialis, Vastus intermedius

Poses that stretch it (17)

• Child's Pose Balasana – Lengthens with the knees deeply bent
• Garland Pose (Yogi Squat) Malasana – Lengthens with the knees deeply bent
• Thunderbolt Pose Vajrasana – Knees deeply bent
• Hero Pose Virasana – Knees fully bent
• Knees-to-Chest Pose Apanasana – Knees deeply bent
• Reclining Hero Pose Supta Virasana – Knees fully bent
• Half Lord of the Fishes Pose Ardha Matsyendrasana – Bottom knee deeply bent
• Bharadvaja's Twist Bharadvajasana I – Knee deeply bent, foot beside the hip
• Lotus Pose Padmasana – Knees fully bent
• Wide-Knee Child's Pose Adho Mukha Virasana – Lengthens with the knees deeply bent
• Half Frog Pose Ardha Bhekasana – Main stretch; the rectus femoris stretches most because the hip is extended while the knee bends deeply
• Accomplished Pose Siddhasana – Knees deeply bent
• Heron Pose Krounchasana – Stretched by the deeply bent knee, Hero-style
• Lion Pose Simhasana – Knees deeply bent, sitting on the heels
• King Pigeon Pose Eka Pada Rajakapotasana I – Deep stretch as the back knee bends with the hip extended; the rectus femoris stretches most; still presses the foot gently into the hands
• Full Frog Pose Bhekasana – Main stretch; the rectus femoris stretches most because the hips are extended while the knees bend deeply
• Scale Pose Tolasana – Knees fully bent

Poses that work it (contracting) (83)

• Mountain Pose Tadasana – Contracts gently to lift the kneecaps
• Standing Forward Fold Uttanasana – Contracts so the hamstrings can release (reciprocal inhibition)
• Downward-Facing Dog Adho Mukha Svanasana – Presses the thighs back, helping the hamstrings release
• Warrior I Virabhadrasana I – Holds the front knee bent
• Warrior II Virabhadrasana II – Holds the front knee bent
• Extended Triangle Pose Utthita Trikonasana
• Tree Pose Vrksasana – Keeps the standing leg straight and stable
• Upward Salute Urdhva Hastasana – Contracts gently to lift the kneecaps
• Standing Half Forward Bend Ardha Uttanasana – Contracts so the hamstrings can release (reciprocal inhibition)
• Chair Pose Utkatasana – Holds the knees bent and carries most of the load
• Low Lunge Anjaneyasana – Holds the front knee bent
• High Lunge (Crescent Lunge) Ashta Chandrasana – Holds the front knee bent
• Warrior III Virabhadrasana III – Keeps the standing leg straight and stable
• Extended Side Angle Pose Utthita Parsvakonasana – Holds the front knee bent
• Half Moon Pose Ardha Chandrasana – Keeps the standing leg straight and stable
• Wide-Legged Forward Bend Prasarita Padottanasana – Contracts so the hamstrings can release (reciprocal inhibition)
• Intense Side Stretch (Pyramid Pose) Parsvottanasana – Contracts so the hamstrings can release (reciprocal inhibition)
• Lizard Pose Utthan Pristhasana – Holds the front knee bent
• Side Lunge Skandasana – Holds the knee in deep flexion
• Plank Pose Phalakasana – Straightens the knees
• Four-Limbed Staff Pose Chaturanga Dandasana
• Upward-Facing Dog Urdhva Mukha Svanasana – Keeps the knees straight and the thighs lifted
• Staff Pose Dandasana – Lifts the kneecaps
• Seated Forward Bend Paschimottanasana – Reciprocal inhibition helps the hamstrings release
• Wide-Angle Seated Forward Bend Upavistha Konasana – Keeps the knees straight, kneecaps facing up
• Boat Pose Paripurna Navasana – Straightens the knees; rectus femoris assists hip flexion
• Upward Plank Pose Purvottanasana – Keeps the knees straight
• Locust Pose Salabhasana – Keeps the knees straight
• Revolved Triangle Pose Parivrtta Trikonasana – Straightens both knees
• Revolved Side Angle Pose Parivrtta Parsvakonasana – Holds the front knee bent under the body weight
• Revolved Chair Pose Parivrtta Utkatasana – Holds the knees bent and bears most of the weight
• Head-to-Knee Forward Bend Janu Sirsasana – Reciprocal inhibition helps the hamstrings release
• Eagle Pose Garudasana – Standing leg, holding the knee bent
• Dancer Pose Natarajasana – Standing leg
• Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana – Standing leg
• Side Plank Pose Vasisthasana – Straightens the knees
• Gate Pose Parighasana – Straightens the knee
• Bow Pose Dhanurasana – Kick the ankles into the hands
• Reclining Hand-to-Big-Toe Pose Supta Padangusthasana – Straightens the knee of the raised leg
• Wheel Pose (Upward Bow) Urdhva Dhanurasana – Presses through the feet, moving the chest toward the hands
• Plow Pose Halasana – Keeps the legs straight and active
• Supported Shoulderstand Salamba Sarvangasana – Keeps the legs straight, heels reaching up
• Supported Headstand Salamba Sirsasana – Keeps the legs straight, heels reaching up
• Dolphin Pose Ardha Pincha Mayurasana – Presses the thighs back, helping the hamstrings release
• Reverse Warrior Viparita Virabhadrasana – Holds the front knee bent
• Goddess Pose Utkata Konasana – Holds the knees bent and carries the body weight
• Three-Legged Downward Dog Eka Pada Adho Mukha Svanasana – Keeps the lifted knee straight
• Half Splits Ardha Hanumanasana – Keeps the front knee straight
• Bird Dog Dandayamana Bharmanasana – Keeps the lifted knee straight
• Upward Extended Feet Pose (Leg Raises 90°) Urdhva Prasarita Padasana – Keeps the knees straight; rectus femoris helps flex the hips
• Forearm Plank (Dolphin Plank) Makara Adho Mukha Svanasana – Straightens the knees
• Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana – Straightens both knees
• Revolved Half Moon Pose Parivrtta Ardha Chandrasana – Keeps the standing leg straight and stable
• Marichi’s Pose III (Seated Twist) Marichyasana III – Straightens the bottom knee
• Humble Warrior Baddha Virabhadrasana – Holds the front knee bent
• Revolved Head-to-Knee Pose Parivrtta Janu Sirsasana – Straightens the extended knee
• Sugarcane Pose Ardha Chandra Chapasana – Keeps the standing leg straight and stable
• Handstand Adho Mukha Vrksasana – Keeps the legs straight, heels reaching up
• Forearm Stand Pincha Mayurasana – Keeps the legs straight, heels reaching up
• Wild Thing Camatkarasana – Keeps the bottom leg long
• Front Splits (Monkey Pose) Hanumanasana – Keeps the front knee straight, helping the hamstrings release
• Half Boat Pose Ardha Navasana – Keeps the knees straight; the rectus femoris assists hip flexion
• One-Legged Wind-Relieving Pose Eka Pada Pavanamuktasana – Gently engaged to keep the straight-leg knee straight
• Revolved Low Lunge Parivrtta Anjaneyasana – Holds the front knee bent
• Revolved High Lunge (Revolved Crescent Lunge) Parivrtta Ashta Chandrasana – Holds the front knee bent and carries most of the weight
• Standing Split Urdhva Prasarita Eka Padasana – Keeps the lifted knee straight
• Hand-Under-Foot Pose Padahastasana – Keeps the knees straight and helps the hamstrings release (reciprocal inhibition)
• Superman Pose Viparita Salabhasana – Keeps the knees straight
• One-Legged Chair Pose (Figure Four) Eka Pada Utkatasana – The main worker: holds the standing knee deeply bent
• Marichi’s Pose I (Seated Forward Bend) Marichyasana I – Firms the front thigh so the hamstrings release and the knee stays straight
• Heron Pose Krounchasana – Keeps the lifted knee straight
• Wide-Legged Forward Bend C (Hands Clasped) Prasarita Padottanasana C – Firms the front thighs and lifts the kneecaps
• Revolved Abdomen Pose Jathara Parivartanasana – Keeps both knees straight
• One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana – Keeps the lifted knee straight
• Tortoise Pose Kurmasana – Works to straighten the knees, reaching through the heels
• One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana – Presses the standing foot into the floor
• Full Dancer Pose Natarajasana – Standing leg: keeps the knee straight without locking
• Firefly Pose Tittibhasana – Keeps the knees straight
• Eight-Angle Pose Astavakrasana – Straightens both knees
• Sage Koundinya Pose I Eka Pada Koundinyasana I – Straightens both knees
• Sage Koundinya Pose II Eka Pada Koundinyasana II – Straightens both knees
• Tripod Headstand Salamba Sirsasana II – Keeps the legs straight, heels reaching up
• One-Legged Crow Pose Eka Pada Bakasana – Straightens the back knee

Poses where it stabilizes (10)

• Cobra Pose Bhujangasana
• Bridge Pose Setu Bandha Sarvangasana
• Extended Puppy Pose Uttana Shishosana – Holds the thighs vertical
• Camel Pose Ustrasana – Holds the thighs vertical
• Fish Pose Matsyasana – Keeps the legs straight and active
• Standing Side Bend Parsva Urdhva Hastasana – Keeps the knees straight and the legs steady
• Reverse Tabletop Ardha Purvottanasana
• Rabbit Pose Sasangasana – Holds the hips up over the knees
• One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana
• Kneeling Pigeon Pose Kapotasana – Holds the thighs close to vertical

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General information, not a substitute for advice from a doctor or teacher. · A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)

Written and reviewed by Yoga An Viên center · Updated 18/10/2026