How to do a standing quad stretch
The standing quad stretch is a cool-down stretch for the front of your thigh: you stand on one leg and hold the other foot behind you. It eases your quads and hip flexors after squats, lunges and cardio.
- Cool-down
- No equipment
quad stretch, standing quadriceps stretch
How to do it
- Stand tall next to a wall or chair and hold it with your left hand.
- Bend your right knee and take your right foot or ankle in your right hand.
- Bring your knees together so your right knee points at the floor.
- Tuck your hips under a little and squeeze your right glute until you feel the stretch in the front of your thigh.
- Hold and breathe slowly, then let go and switch legs.
Form cues
- Knees together
- Stand tall
- Tuck your hips under
- Hold the ankle, do not yank it
Muscles worked
Main: quads
Also: hip flexors
Common mistakes
- Your bent knee drifts forward or out to the side. Fix: Keep your knees side by side, the bent knee pointing at the floor.
- You arch your lower back. Fix: Tuck your hips under and squeeze your glute. The stretch gets stronger with less effort.
- You pull your heel hard into your bottom. Fix: Hold the foot gently and let the hips do the work.
- You wobble and hop. Fix: Hold a wall or chair so you can relax into the stretch.
Make it easier: Side-lying quad stretch
Lie on your side, bend your top knee and hold that foot behind you. You need no balance.
Make it harder: Kneeling quad stretch
Kneel on one knee, hold that foot behind you and shift your hips forward. This also stretches the hip flexors more.
In a workout
Do 2 holds, one per leg, of 20 to 30 seconds each at the end of your workout.
Safety: Take care if you have knee pain when your knee is fully bent; stop if you feel pain in the knee itself.
Questions
Where should I feel a quad stretch?
You should feel it along the front of your thigh, and sometimes at the front of your hip. You should not feel it in the knee joint.
How long should I hold a quad stretch?
Hold it for about 20 to 30 seconds per leg, breathing slowly.
What if I can't reach my foot?
Loop a towel or strap around your ankle and hold that, or use the side-lying version.
