Standing Quad Stretch

Difficulty

Beginner

Position

Standing

Type

Static stretching

Sides

Both sides

Hold time

45–60 s per set in our routines

How to do the Standing Quad Stretch

1. Stand with feet hip-width apart.
2. Bend one knee, bringing your heel toward your glute, and grasp the ankle with both hands.
3. Pull the heel gently closer while keeping knees together and hips aligned.

Tips

• Engage your core to help you balance.
• Keep the standing leg slightly bent and avoid arching your back.

Adjustments

• Hold a wall or chair if you need balance support.
• Loop a strap or towel around your foot if reaching your ankle is tricky.
• Extend your free arm to the side for extra stability.

All exercises