Standing Elevated Quad Stretch
Standing with the back foot resting on a bench or step behind you, you bend the standing knee slightly and tuck the pelvis to stretch the quadriceps and hip flexor; a gentler, standing cousin of the couch stretch.
Primary muscles
- Quadriceps
- Hip Flexors
- Sets
- 2–3
- Duration
- 20–40 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Standing tall with your back to a bench or step, about two to three feet in front of it.
Reach one foot back and rest the top of it or the ball of the foot on the bench.
Keep the standing knee slightly bent and over the ankle.
Tuck the pelvis under and squeeze the back glute until you feel the stretch along the front of the raised thigh.
Hold, then step the foot down and switch sides.
Breathing: Breathe slowly and tuck a little further on each exhale.
Coaching tips
Tall chest
Tuck the tailbone
Standing knee soft, not past the toes
Common mistakes
Arching the lower back
Standing too close to the bench
Letting the standing knee cave in
Safety notes
Hold a wall or rack for balance if needed.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.