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Quads

A standing quadriceps stretch that lengthens the front of the thigh and hip, useful between lower-body sessions or after heavy squatting and lunging.

LegsBodyweightStatic stretch
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Primary

Quadriceps

Secondary

Hip flexorsTibialis anterior

Equipment

Bodyweight

Pattern

Static stretch

Setup

  1. 01Stand tall next to a wall or rack for light balance support.
  2. 02Shift your weight onto one leg and find a stable footing.
  3. 03Bend the other knee and grab the ankle or top of the foot behind you.

Execution

  1. 01Pull the heel gently toward the glute.
  2. 02Keep the knees close together and the thigh pointing straight down.
  3. 03Squeeze the glute of the stretched leg and tuck the pelvis slightly to deepen the stretch.
  4. 04Hold, then release with control and switch sides.

Checkpoints

  • -Stretch is felt down the front of the thigh, not in the knee joint.
  • -The pelvis stays tucked; the lower back does not arch.
  • -The stretched-leg knee points at the floor, not out to the side.
  • -The standing leg stays soft, not locked and wobbling.

Common mistakes

  • -Arching the lower back to fake a bigger range.
  • -Letting the bent knee drift forward or out to the side.
  • -Yanking the ankle instead of easing into tension.
  • -Holding the breath during the stretch.

Programming notes

  • -Hold 20 to 45 seconds for 2 to 3 rounds per leg.
  • -Save long holds for after training; use brief holds only if stretching before lifting.
  • -Add a slight rear reach of the knee to bias the rectus femoris and hip flexor.

Related exercises

Lying (Side) Quads Stretch

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Intermediate Hip Flexor and Quad Stretch

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Assisted Prone Lying Quads Stretch

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All Fours Squad Stretch

Bodyweight / Legs

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