Standing Quad Stretch

A standing stretch that targets the quadriceps by pulling the heel toward the glutes, improving hip flexor and quad flexibility.

Instructions

1. Stand upright with feet hip-width apart. For balance, place one hand on a wall or stable object.
2. Bend one knee and pull your heel toward your glutes, keeping your knees aligned and your torso upright.
3. Hold the stretch position for 20-30 seconds, feeling a gentle stretch along the front of your thigh.
4. Return to the starting position and repeat on the opposite leg.

Tips

• Maintain an upright posture throughout to prevent excessive forward lean.
• Keep your knees aligned rather than letting the bent knee drift inward or outward.
• Use your hand on the wall for balance only; avoid pulling yourself into a deeper stretch.
• Breathe steadily and deeply throughout the hold.
• Perform this stretch after workouts when muscles are warm for optimal flexibility gains.