# Standing Quad Stretch: how to do it

- Main muscles: quads
- Also works: hip flexors
- Equipment: bodyweight
- Level: beginner
- 3D demo (side view): https://media.trainaq.com/exercises/standing_quad_stretch/906620bd83/side-m-720.mp4

## Steps

1. Stand next to a wall and rest one hand on it for balance.
2. Bend your other knee and hold the front of that foot behind you.
3. Gently pull your heel towards your bottom, keeping your knees side by side.
4. Tuck your hips under and press them slightly forward until you feel a stretch at the front of the thigh.
5. Hold for 15–30 seconds, breathing slowly, then switch legs.

## Cues

- Knee points straight down.
- Knees stay together.
- Tuck your tailbone, stand tall.

## Common mistakes

- Knee drifting out or forward: bring it back beside the standing knee.
- Arching your back: tighten your stomach and tuck your hips.
- Locking the standing leg: keep a slight bend in that knee.

## The version in our demo

Standing on the left leg, left hand flat on a wall at shoulder height for balance, right hand holding the front of the right foot, knees side by side, hips pressed slightly forward. A supported stance is what hospital and NHS physiotherapy sheets show, and it is the beginner-safe choice.

## Starting position

Stand tall side-on to a wall, about an arm's length minus 10 cm away, left hand on the wall at shoulder height. Feet hip width (about 15 cm), weight on the left foot, left knee soft (about 5–10° flexion, not locked). Bend the right knee, bring the heel up behind, and take hold of the top of the right foot (laces area) with the right hand.

## The movement

Draw the right heel towards the right buttock until a gentle stretch is felt down the front of the thigh. Bring the right knee back in line beside the left knee, pointing straight at the floor. Tuck the pelvis under (squeeze the buttocks) and press the hips slightly forward to add a stretch at the front of the hip. Hold. The torso stays upright, the standing leg stays still, the free arm stays on the wall.

## Breathing

Slow, even breaths; ease a little deeper on the exhale.

## Tempo

Real sets: hold 15–30 s, 2–4 times per leg.

## Form in numbers

- Right thigh vertical, knee pointing at the floor, knees 0–5 cm apart side to side.
- Left knee 5–10° flexion; torso vertical within 5°.

## Sources

1. [University of Michigan Health-West (Healthwise), "Quad stretch (standing)"](https://uofmhealthwest.org/healthwise/quad-stretch-standing/)
2. [South Tees Hospitals NHS Foundation Trust, "Quads stretch"](https://www.southtees.nhs.uk/resources/quads-stretch/)

Source: https://trainaq.com/exercises/standing-quad-stretch