Standing Quad Stretch
- Beginner
- Mobility
The standing quad stretch pulls one heel toward your glute with the same-side hand while you keep your knees together and pelvis tucked under. It stretches the quads on the lifted leg, and you can hold a wall or chair for support. Beginners use it as a warmup, cooldown or recovery hold, held for time on each side.
- Muscles
- Quads
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Stand tall, holding support if needed.
- Pull one heel toward your glute with the same-side hand.
- Keep your knees together and pelvis tucked.
- Hold the quad stretch, then switch legs.
Form cues
- Keep your standing knee soft, not locked.
- Pull your heel straight back, not out to the side.
- Breathe slowly and hold without bouncing.
Common mistakes
- Knee drifts out to the side while pulling. Pull the heel straight back in line with your hip.
- Lower back arches to reach the foot. Tuck your pelvis under and shorten the reach.
- Standing knee locks and the body sways. Soften your standing knee a touch.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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