Standing quadriceps stretch

Category

Stretching

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris

Secondary muscles

Iliopsoas

How to do it

1. Stand with your feet shoulder-width apart and find a stable surface to hold onto for balance if needed.
2. Bend your right knee and bring your heel towards your glutes. Grasp your right ankle with your right hand.
3. Keep your knees close together and lightly pull your right ankle upward, feeling a stretch along the front of your right thigh.
4. Hold the stretch for 20-30 seconds, then release your right ankle and return to the starting position. Repeat the stretch on the left leg.

Form tips

• Perform the stretch slowly and with control to maximize muscle flexibility and reduce injury risk.
• Ensure your supporting leg remains slightly bent to maintain balance.
• Focus on keeping your torso upright and avoid leaning forward or backward.