About this exercise
The quadriceps stretch is a classic standing flexibility exercise that lengthens the front of the thigh. Balancing on one leg, you pull the opposite heel toward your glutes to stretch all four heads of the quadriceps.
Standing Quad Stretch
Step by step instructions, muscle activation and variants for the Standing Quad Stretch.
EasyQuadriceps
How to Perform
- Stand upright with your feet together and shift your weight onto one foot
- Bend your opposite knee and reach back to grasp your ankle with your hand on the same side
- Gently pull your heel toward your glutes, keeping your knees close together
- Stand tall, engage your core for balance, and keep the supporting knee slightly soft
- Hold the stretch, then slowly release and switch sides
Muscle Activation
Primary
Quadriceps
Common Mistakes
Common mistakes content is coming soon.
About the Standing Quad Stretch
The Standing Quad Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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