STANDING QUAD STRETCH

This static stretch focuses on the muscles on the front of your upper legs – namely the quadriceps. Caution should, however, be exercised if you suffer lower-back issues, in which case you may consider substituting this stretch for the On Your Side Lying Quad Stretch.

Skill Level: Beginner

Training: Static Stretch

Type: Isolation

Force: Pull

Equipment: None

1° Muscles: Quadriceps

SET-UP

Stand tall (neutral spine, chest up, chin up) with your feet together.
Brace your core and relax your shoulders.

EXECUTION

Shift your weight onto your right leg, holding on to a chair or wall if necessary with your right hand to maintain balance.
Bend your left leg at the knee to lift your left foot so that you can grasp it with your left hand.
Keeping both knees together gently pull your left foot toward your butt until a mild stretch is felt in your left quadriceps.
Hold for 20-30 seconds.
Repeat for the right leg.
Repeat 2-5 times on each side.

Push your hip forward as you hold the pose to accentuate the stretch.
Avoid allowing the stretching leg to drift forward or behind; keep your knees aligned and close together.