Mobility

Standing Quad Stretch

The Standing Quad Stretch is a simple yet effective exercise for improving flexibility in the quads (front of the thighs). This stretch can not only help in preventing muscle stiffness and soreness but also improves overall leg mobility and flexibility. One round of this exercise includes performing the stretch on both sides.
View all exercises
Standing Quad Stretch instructions
Step-by-step instructions
1
Stand tall with your feet hip-width apart and your hands by your sides.
2
Lift your right foot up and grab it with your right hand.
3
Gently bring your right heel towards your butt while keeping your right thigh perpendicular to the ground.
4
Hold this position for up to 30 seconds, then repeat with the left leg.
5
Avoid leaning forward or to the side during this stretch to maintain balance.
Stand tall with your feet hip-width apart and your hands by your sides.
Lift your right foot up and grab it with your right hand.
Gently bring your right heel towards your butt while keeping your right thigh perpendicular to the ground.
Hold this position for up to 30 seconds, then repeat with the left leg.
Avoid leaning forward or to the side during this stretch to maintain balance.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Start your fitness journey today
Enjoying exercises like Standing Quad Stretch, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.
Work with a trainer