Quadricep Stretch
This lower-body stretch targets your quads. Watch the demo video, then follow the tips below.
Rep Range
Time Based
How to do Quadricep Stretch
Start by standing upright with your feet close together. Shift your weight onto one foot, ensuring it's firmly planted for stability. Bend the opposite knee, drawing your heel towards your buttocks. Grasp your ankle using the hand on the same side, ensuring both knees remain close together. Allow the non-stretching arm to extend out to the side for balance, like a 'T' shape with your body. Stand tall, ensuring your knee points downward and your core is engaged. The stretch should be primarily felt along the front of the thigh. Gently release and come out back to the starting position and mirror the movements on the other side.
Common mistakes
Pulling the ankle away from the buttocks reduces the stretch's effectiveness. Allowing the stretching knee to drift out to the side; always aim to keep the knees in line. Overarching the back can occur; focus on maintaining a neutral spine by engaging the core. Relying too heavily on the extended arm for balance isn't advisable; the main stability should come from your core.
Breathing
Initiate with a deep inhalation. As you pull your ankle closer to the buttocks, exhale, deepening the stretch. Hold the position, breathing steadily, allowing the muscles to relax and lengthen further with each breath. Once done, release and switch to the other leg, ensuring you maintain the same controlled breathing pattern.
Muscles worked
Primary Focus Area
Quads
