About this exercise
A static stretch that targets the quadriceps, improving flexibility and reducing tension in the front of the thighs.
Standing Quadriceps Stretch
Step by step instructions, muscle activation and variants for the Standing Quadriceps Stretch.
EasyQuadriceps
How to Perform
- Stand upright with your feet together and your core engaged
- Shift your weight onto one leg and bend the opposite knee, bringing your foot toward your glutes
- Grab your ankle with the same-side hand and gently pull your foot closer to your body, feeling the stretch in the front of your thigh
- Keep your knees close together and your standing leg slightly bent for balance
- Maintain an upright posture and avoid leaning forward or arching your lower back
- Hold the stretch for the desired duration, then switch legs
Muscle Activation
Primary
Quadriceps
About the Standing Quadriceps Stretch
The Standing Quadriceps 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.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore
