Quadricep flexibility is an important factor in exercise presription. Inflexibility in the quadriceps can cause back and knee pain during weight-training leg exericses. Therefore, clients' need to be assessed on  flexibility BEFORE they are prescribed any weight-training leg exercises. This approach will aid in appropriate exercise selection for the client and prevent injury.

Below are instructions on how to conduct a quadricep flexibility test:

Preparation:

• Ensure the client has performed an adequate warm-up prior to test.
• Recognise any considerations before performing test on client (e.g. do not perform test on a pregnant client).
• Use a mat or towel for client to lie on.

Execution:

1. Ask the client to lie down on the ground so they are laying flat on their stomach.
2. Ask the client to bend their knee and try to touch their buttocks with their left-foot/heel. Once they have achieved their maximum range, record/take note of the position that their leg is in.
3. DO NOT allow the client to keep their leg in the flexed postion any longer than 2-3secs. Any longer can result in the hamstring cramping.
4. Repeat the above steps 2-3 on the clients right-leg.

Deductions:

• If the client achieves an angle between the rear thigh and the calf that is LESS than 90 degrees, then they have superior quadricep flexibility. Clients with this level of flexibility can be prescribed and progressed through the weight-training leg exercises appropriate to their needs. For safety, ensure the client stays well within the confines of their flexibility range during exercise.
  
• If the client achieves an angle between the rear thigh and the calf that is 90 degrees, then they have average quadriceps flexibility. Exercises that push the upper limits of this flexiblity range, such as dead-lifts should be avoided for clients with this flexibility range. Prescribe lower body stretches including: hamstring stretches, quadricep stretches, buttocks stretches and lower back stretches after a warm-up (prior to weight-training) and after a cool-down (the end of a session). For safety, ensure the client stays well within the confines of their flexibility range during leg exercises.
  
• If the client achieves an angle between the rear thigh and the calf that is GREATER than 90 degrees, then they have poor quadriceps flexibility. Clients with this flexibility range should be prescribed lower body stretches including: hamstring stretches, quadricep stretches, buttocks stretches and lower back stretches. DO NOT prescribe weight-training leg exercises to clients with poor quadricep flexibility. Also, use caution when prescribing aerobic/cardiovascular exercises shuch as: stationary bike, rowing machine and step machine. Encourage the client to perfrom stretches at the gym and at home (only when muscles are warm).

NOTES:

• Even if a client does have average or superior flexibility, ensure you take into account any other factors (e.g. previous knee injuries, tight hamstrings, heart condition) before prescibing any exercises.
• Clients with superior flexibility should still be prescribed stretches, to help maintain their flexibility.