Standing Quad Stretch

A static stretch held after your workout to lengthen the quadriceps at the front of the thigh.

Stretching · Recommended Sets: Hold 30 seconds x 2 reps each side · Quadriceps

Standing Quad Stretch — Points to Check Today

  • Keep both knees together — If the held knee flares out, the front-thigh stimulus drops and the knee twists. (Letting the held knee splay outward while just pulling the foot)
  • Push the hips, don't arch the back — Arching the lower back strains it instead of the quads. (Arching the back hard to pull the foot in further)
  • Hold the wall if your balance falters — Wobbling collapses your form so the muscle doesn't lengthen properly. (Teetering and toughing it out without holding anything)

Standing Quad Stretch — How to Do It / If You're New

  1. Place one hand on a wall or post and stand tall.
  2. Grab the top of one foot with the same-side hand and pull your heel toward your glute.
  3. Keep both knees together and push your hips slightly forward, stopping where you feel a pull in the front of the thigh.
  4. Hold for 30 seconds, then slowly lower the foot and repeat the same on the other side.