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Exercise guide
Standing Quad Stretch
A standing balance stretch that lengthens the quadriceps by pulling the heel toward the glute.
What this exercise works
- Muscles
- quadriceps · hip flexors
- Goals
- mobility
- Equipment
- No equipment
- Category
- Stretching
- Difficulty
- beginner
Demonstration
Step 1
How to perform the movement
- Stand on one leg, holding a wall for balance if needed.
- Bend the other knee and grab that ankle behind you.
- Pull the heel toward your glute, keeping knees together.
- Hold for 20 to 30 seconds, breathing steadily.
- Switch sides and repeat.
Technique cues and common mistakes
- Tuck your pelvis under to deepen the stretch.
- Keep your knees close together throughout.