Standing Quad Stretch
A standing stretch that pulls one heel toward the glute to lengthen the front of the thigh.
Primary muscles
- Quadriceps
Secondary muscles
- 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 next to a wall or support with one hand on it.
Bend one knee and hold the ankle with the same-side hand.
Gently pull the heel toward the glute with the knees close together.
Squeeze the glute and tuck the pelvis slightly to increase the stretch.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.