Standing Quad Stretch
How to do it
Starting position
- Stand next to a stable wall or post.
- Place one hand against the wall to keep your balance.
- Grab the opposite ankle with the hand on the same side.
Movement
- Gently pull your held foot toward your glutes.
- Align both knees so they are side by side.
- Push your hips slightly forward to stretch the front of your thigh.
Breathing
Breathe deeply and comfortably while holding the position.
Trainer tips
- Hold onto a wall or chair and pull the top of your foot toward your glutes
- Keep your knees pointing toward the floor
Cautions
- If you feel excessive pressure on your knee joints, stop the movement immediately.
- Arching the lower back
- Stop if the front of the knee hurts
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Quads |
|---|---|
| Equipment |  Bodyweight |
| Movement pattern | Stretching |
| Recommended time | 20 sec–45 sec (one side at a time) |
19 similar exercises
Representative exercise: Standing Quad Stretch
- Quadriceps Stretch
- Kneeling Bend Knee Chair Supported
- Couch Stretch
- Half Frog Stretch
- All Fours Quad Stretch
- Lying Quad Stretch
- Seated Quadriceps Stretch
- Couch Stretch against Wall
- Standing Quadriceps Stretch
- Side Lying Quadriceps Stretch
- Side-Lying Quad Stretch
- Double Lean Back Quadriceps Stretch
- Standing Balance Quad Stretch
- Band Hip Flexor and Quad Stretch
- Kneeling Quad Stretch
- Sitting Quads Stretch on a Chair
- Seated Alternating Quads Stretch
- Single Lean Back Quad Stretch
- Standing Quadriceps Stretch with a Chair
Related exercises
All Fours Quad StretchHarderLying Quad StretchHarderKneeling Hip Flexor StretchSimilar exerciseSide Lunge with Hip RotationSimilar exerciseLow Lunge TwistSimilar exerciseMassage Ball Rectus Femoris StretchSame muscle · different equipmentRoll Rectus FemorisSame muscle · different equipmentDumbbell Split Lunge StretchSame muscle · different equipmentBand Hip Flexor and Quad StretchSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.