Exercise / 518Illustration

Standing Quad Stretch demonstration

Form illustration

Illustration by RepDB

Mobility / Bodyweight

Standing Quad Stretch

A standing balance stretch that lengthens the quadriceps by pulling the heel toward the glute.

Equipment

Bodyweight

Experience

beginner

Movement

isolation

Primary muscles

Secondary muscles

Hip Flexors

Instructions

01
Stand on one leg, holding a wall for balance if needed.
02
Bend the other knee and grab that ankle behind you.
03
Pull the heel toward your glute, keeping knees together.
04
Hold for 20 to 30 seconds, breathing steadily.
05
Switch sides and repeat.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.