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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Standing Quad Stretch
StretchingBeginner

Standing Quad Stretch

A standing stretch that pulls one heel toward the glute to lengthen the front of the thigh.

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Primary muscles

  • Quadriceps

Secondary muscles

  • Hip Flexors
Sets
2–3
Duration
20–40 sec per side
Rest
15–30s

How to perform

Standing Quad Stretch movement

Main muscles working (thicker lines)

Starting position

Standing tall next to a wall or support with one hand on it.

  1. 1

    Bend one knee and hold the ankle with the same-side hand.

  2. 2

    Gently pull the heel toward the glute with the knees close together.

  3. 3

    Squeeze the glute and tuck the pelvis slightly to increase the stretch.

  4. 4

    Hold, then switch legs.

Breathing: Breathe slowly and relax the thigh on each exhale.

Coaching tips

  • Knee points to the floor

  • Stand tall

  • Tuck the pelvis

Common mistakes

  • Arching the lower back

  • Letting the knee drift forward or out

  • Yanking the ankle

Safety notes

  • Hold a support for balance and ease off if the knee is uncomfortable.

Details

Body parts
Quadriceps
Equipment
Bodyweight
Movement
Stretch · Balance
Exercise type
Stretch
Training goals
Flexibility · Balance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Half LocustBeginner→
  • Kneeling Shin StretchBeginner→
  • Side-Lying Quad StretchBeginner→

Harder Variations

  • Standing Elevated Quad StretchBeginner→

Similar Exercises

  • All-Fours Quad StretchIntermediate→
  • Couch StretchIntermediate→
  • Foam Roller Quad RollBeginner→
  • Kneeling Hip Flexor StretchBeginner→
  • Prone Quad StretchBeginner→
  • Supine Quad StretchBeginner→
  • Walking Quad PullBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.