Standing Quadriceps Stretch

Muscles worked

Setup

1. Stand tall with your feet hip-width apart near a wall or sturdy object for balance.
2. Shift your weight onto your left leg, keeping a soft bend in the knee.
3. Place your left hand on the wall for support if needed.

How to do it

1. Bend your right knee and reach back with your right hand to grasp your ankle or the top of your foot.
2. Gently pull your heel toward your glutes while keeping your knees aligned and pointing toward the floor.
3. Inhale deeply and exhale as you hold the stretch for 20-30 seconds, maintaining a tall posture.
4. Slowly release the foot and repeat the process on the opposite side.

Form checklist

• Keep your knees touching or very close together; do not let the stretching knee flare out to the side.
• Maintain a neutral spine and avoid arching your lower back as you pull the leg back.
• Keep your chest up and shoulders pulled back throughout the hold.
• Ensure the standing leg remains stable with the foot flat on the ground.

Pro tips

• Squeeze the glute of the stretching leg to drive the hip forward, which significantly increases the stretch in the rectus femoris muscle.
• If you cannot reach your ankle, use a towel or strap looped around your foot to bridge the gap.

Make it harder

• Perform the stretch without the wall support to engage your core and improve proprioception and balance.
• Incorporate a slight posterior pelvic tilt (tucking your tailbone) to intensify the stretch across the front of the hip.

Frequently asked

What muscles does the standing quadriceps stretch work?

The standing quadriceps stretch primarily targets the quadriceps, and also works the glutes and hamstrings as secondary muscles.

What equipment do you need for the standing quadriceps stretch?

The standing quadriceps stretch requires no equipment — just your body weight.

Is the standing quadriceps stretch good for beginners?

Yes. The standing quadriceps stretch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Corners CurtsyIntermediate · glutes and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps