Mobility

Quad Stretch

The Quad Stretch is a simple stretch exercise that targets your thighs, especially the front part, known as the quadriceps. This stretch is excellent for improving flexibility, muscle tension relief, and injury prevention. It's ideal for athletes or even for everyday activities like running or climbing stairs.
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Quad Stretch instructions
Step-by-step instructions
1
Stand up straight, near a wall or something you can hold on to for balance if necessary.
2
Lift your right foot off the ground, bending your knee so your foot comes up towards your butt.
3
Grab your right foot with your right hand, holding your foot by the top of your shoelaces.
4
Pull your right foot towards your butt, whilst keeping your chest straight and looking forward. You should feel a stretch in your right thigh.
5
Hold the stretch for the programmed amount of time, then repeat with your left foot.
Stand up straight, near a wall or something you can hold on to for balance if necessary.
Lift your right foot off the ground, bending your knee so your foot comes up towards your butt.
Grab your right foot with your right hand, holding your foot by the top of your shoelaces.
Pull your right foot towards your butt, whilst keeping your chest straight and looking forward. You should feel a stretch in your right thigh.
Hold the stretch for the programmed amount of time, then repeat with your left foot.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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