Quadratus Femoris Function
We use and stretch the quadratus femoris muscle in many ways throughout our day.
A quadratus femoris stretch can be found in yoga poses such as baddha konasana, janu sirsasana and eka pada rajakapotasana (pigeon).
The quadratus femoris as its name implies is a quadrilateral muscle. It is located at the back of the hip joint connecting the ischium of the pelvis to the back of the femur head.
It functions as an external rotator and adductor of the leg while also stabilizing the femur in the hip socket.
I have written before about quadrate muscles being stabilizing muscles. And also about the importance of quadratus femoris and quadratus lumborum in connecting the legs to the pelvis and ribcage.
Any quadratus femoris stretch will also work the piriformis muscle. This is important due to the piriformis being one of only three muscles connecting the legs to the spine.
All of the postural issues that lead to a tight piriformis—tucked pelvis, turned-out feet, and more—apply to the quadratus femoris as well.
As much as I love the poses I mentioned at the top, today I will highlight another favorite shape which is a quadratus femoris stretch.
Quadratus Femoris Stretch: Standing Pigeon
    
- Stand with the feet hip distance apart and parallel.
- Cross the right ankle over the left knee. Flex the right foot to the best of your ability.
- Bend the left knee and begin to squat. Think about lowering down backward more than leaning forward and sticking the butt out.
- Don’t let the left knee move past the toes.
- If you can bring the forearms onto the right shin, place them there, and hold.
- Ideally, the right shin is parallel to both the front of your mat and the floor.
- Breath.
- Change sides.
This pose is both a deep quadratus femoris stretch and a precursor to the more advanced arm-balance Eka Pada Galavasana, or Flying Crow. There is so much I like about Standing Pigeon beyond the quadratus femoris stretch though that is awesome. The standing balance piece is excellent as well as the butt and hamstring work that is accomplished when standing up with proper alignment.