Here are 5 poses that you can practice to stretch the quads. You can save this “quick guide” directly to your phone to use as a reference. When the hamstrings and glutes are weak, the quadriceps have to remain partially contracted (hypertonic) in order to stabilise the hips and knees. And this discrepancy in strength increases with repetition of movement. The quads get tighter, the glutes and hamstrings become weaker, and this can lead to pain, injury and reduced performance.