Duration exercise

Standing Quad Stretch form, muscles worked, and workout tracking

The standing quad stretch is a static flexibility exercise in which you pull one heel toward your glutes while standing, lengthening the quadriceps and hip flexors of the bent leg. Lifters use it after squatting, lunging, or running to restore quadriceps length and relieve anterior knee and hip tightness, and it doubles as a simple single-leg balance drill.

Standing Quad Stretch illustration

How to do Standing Quad Stretch

  1. 1Stand tall near a wall or rack and lightly hold it with one hand for balance if needed.
  2. 2Bend one knee and grasp the top of that foot behind you with the same-side hand.
  3. 3Gently pull the heel toward your glutes while keeping your knees close together and your pelvis tucked slightly under.
  4. 4Avoid arching your lower back or letting the bent knee flare out to the side.
  5. 5Breathe slowly and hold the stretch for 20 to 30 seconds at a point of mild tension, then release with control and switch legs.

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Track Standing Quad Stretch in Plates

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