Dynamic Quad Stretch

Difficulty

Beginner

Position

Standing

Type

Dynamic stretching

Sides

Both sides

Hold time

30 s per set in our routines

How to do the Dynamic Quad Stretch

1. Stand tall with feet hip-width apart.
2. Bend one knee, grab the ankle with the same-side hand, and draw the heel toward your glute.
3. Release back to standing and repeat, then switch legs halfway through.

Tips

• Keep knees close together to focus the stretch on the quad.
• Engage your core so you stay balanced.
• Move with a smooth, controlled tempo rather than rushing.

Adjustments

• Lightly touch a wall or chair for balance backup.
• Use a smaller range of motion if your quads feel tight.

All exercises