← Standing Quad Stretch
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Standing Quad Stretch

Quadriceps · secondary: Hip Flexors
Mobility beginner Home / Gym bodyweight
Sets × Reps
1 × 20-30 sec each side
Rest
0s
Est. Calories
~2/min
Muscle Group
Mobility
Starting Position

Move into the stretch slowly until you feel gentle tension, not pain.

Step-by-Step Instructions

1. Stand tall, hold onto support if needed.

2. Bend one knee and grasp your ankle behind you.

3. Gently pull your heel toward your glutes, keeping the knees together.

Breathing

Breathe slowly and deeply, relaxing further into the stretch on each exhale.

Common Mistakes

Bouncing into the stretch and pushing through sharp pain.

Safety Tips

Never stretch into pain; ease off if you feel pinching or sharp discomfort.

Variations

Beginner: Hold onto a wall for balance.

Intermediate: As described.

Advanced: Add a slight forward hip push for a deeper stretch.

Equipment Not Available? Try Instead
Child's Pose
Lower Back
→
Downward Dog
Hamstrings
→
The information provided by this application is for general fitness and nutrition education and is not medical advice. Consult a qualified healthcare professional before beginning a new exercise or nutrition program, especially if you have an existing medical condition, injury, or other health concerns.