Standing Quad Stretch

A standing balance stretch that lengthens the quadriceps by pulling the heel toward the glute.

How to do it

1. Stand on one leg, holding a wall for balance if needed.
2. Bend the other knee and grab that ankle behind you.
3. Pull the heel toward your glute, keeping knees together.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Tips

• Tuck your pelvis under to deepen the stretch.
• Keep your knees close together throughout.

Muscles

Primary: Quadriceps

Secondary: Hip flexors