Standing quad stretch
A one-legged stretch for the front of the thigh, a classic after runs, rides or a long day of sitting.
BeginnerNo equipmentLow impactSuggested: 20 sec per side
How to do it
- Stand tall on your right leg, holding a wall or chair for balance if you need to.
- Bend your left knee and hold your left foot or ankle with your left hand.
- Draw your heel toward your glutes, keeping your knees side by side.
- Tuck your pelvis slightly until you feel a stretch along the front of your thigh.
- Hold, then repeat on the other side.
Work one side, then switch. Timed sets run once per side.
Form tips
- Keep your standing knee soft rather than locked.
- Squeeze the glute of your bent leg to deepen the stretch without arching your back.
- Fix your gaze on a point ahead to help your balance.
Muscles worked
QuadsHip flexors