Training & Nutrition

Super quad stretch pose – cycling yoga

Yoga for cyclists: Super quad stretch by Total Women’s Cycling a Road Cycling video by Total Women’s Cycling

The Super Quad Stretch is a pose that gives an intense stretch for tight quads and hip flexors after a long ride, perfect for cyclists.

How to do the Super Quad stretch:

  • Begin on all fours with the hands shoulder width apart and the knees hip width apart
  • Push back into Face Down Dog
  • Step the right foot forwards between the hands
  • Release the back knee to the floor
  • Turn the right foot out 45 degrees, take the left hand to the floor underneath the shoulder and bend the left knee
  • Try to have the weight on the top of the knee rather than the kneecap itself
  • If this feels strong enough on the quad just stay here
  • To continue reach back with the right hand and hold around the outside of the left foot
  • Press the left foot into the hand as you sink the hips forwards
  • Turn the head to look back towards the left foot
  • Breath smoothly and stay here for 5 – 10 breaths

To deepen the pose:

  • Try dropping the front elbow and forearm to the floor for extra intensity in the stretch.

What to watch out for:

  • If this causes any pain in the knees then back off straight away
  • You can pad the back knee with a blanket or a spare sock
  • Donʼt force anything, if you cannot reach the foot straight away donʼt worry just keep working with the knee bent or use a strap to catch the foot

Our instructor is Polly Clark; yoga teacher and founder of Mountain Yoga Breaks who offer weekends combining mountain biking and yoga in the beautiful Welsh countryside.


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