Vastus Lateralis Stretch
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.
Option 1 ~ Standing, flex the knee to bring the foot towards the buttocks. Grasp hold of the foot with your hand behind you, apply a medial rotation to the hip by pushing the foot away from the midline of the body and gently pull the foot upwards to apply an extension upon the hip.
Option 2 ~ From a forward lunge position, flex the forward knee with the sole of the foot flat on the floor. Flex the knee of the rearward leg towards the buttocks, grasp the foot with your hand behind you and apply a medial rotation to the hip by pushing the foot away from the midline of the body. To gently increase the stretch, tilt the pelvis posteriorly and keeping the chest upright, lean into the forward hip. *You may want to perform this stretch next to a wall or chair to aid in balance.
- Lateral lip of the linea aspera. The itertrochanteric line and the lateral intermuscular septum.
- Tibial tuberosity, blending with the common quadriceps tendon and via the patella ligament.
- Extension of the knee.