Kneeling Quad Stretch

Difficulty

Beginner

Position

Floor

Type

Static stretching

Sides

Both sides

Hold time

60–120 s per set in our routines

How to do the Kneeling Quad Stretch

1. Kneel with knees hip-width apart, then step one foot forward into a lunge stance.
2. Reach back with the arm on the same side as your rear leg and catch your ankle, drawing the heel toward your glute.
3. Place the opposite hand on your front knee and gently press your hips forward while lifting your chest.

Tips

• Stay tall through your torso instead of leaning forward or back.

Adjustments

• Loop a strap or towel around your back foot if reaching with your hand is tough.
• Keep the back foot on the floor if the quad stretch feels too intense.

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