Standing Quadricep Stretch
A bodyweight stretch that targets the quadriceps to improve flexibility and reduce tightness in the front thigh; commonly used post-workout for recovery, mobility, and injury prevention.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Quads
Secondary Muscles
Glutes
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hip Flexors
6/10Iliopsoas
Glutes
4/10Glute Max
Programming
Typical Rep Range
2-3 reps
Rest Between Sets
10-30 seconds
How to Perform
Stand tall with feet hip-width apart near a wall for optional support.
- Lift one foot behind you and bend the knee.
- Grasp your ankle or foot with the same-side hand.
- Align the bent knee with the standing knee.
- Tuck your pelvis and engage your core.
- Pull heel toward buttocks to feel stretch in thigh.
- Hold for 20-30 seconds, breathing deeply.
- Release and switch sides.
Coaching Tips
Form Cues
- Knees together
- Pelvis tucked
- Core engaged
- Breathe steadily
- No back arch
Breathing
Inhale deeply to relax, exhale to deepen the stretch while maintaining brace.
Tempo
0-30-0
Range of Motion
Heel pulls toward buttocks until gentle stretch in front thigh, knee aligned without arching back.
Safety
Safety Notes
- Warm up first
- Avoid if knee pain present
- Use support if balance issues
- Consult provider for injuries
- Feel gentle pull, not pain
Spotting
Not required; use wall for self-balance support.
Common Mistakes
- Flaring knee outward
- Arching lower back
- Pulling too aggressively
- Holding breath
- Losing balance without support
When to Avoid
- Acute knee pain
- Hip injury
- Lower back issues
Flexibility Needed
- Basic standing balance
- Hip flexion range
Also known as
Standing Quad Stretch, Upright Quadriceps Stretch, Standing Thigh Stretch
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