Mobility

Standing Quad Stretch

The Standing Quad Stretch is a simple yet effective exercise for improving flexibility in the quads (front of the thighs). This stretch can not only help in preventing muscle stiffness and soreness but also improves overall leg mobility and flexibility. One round of this exercise includes performing the stretch on both sides.

View all exercises

Standing Quad Stretch instructions

Step-by-step instructions

Stand tall with your feet hip-width apart and your hands by your sides.

Lift your right foot up and grab it with your right hand.

Gently bring your right heel towards your butt while keeping your right thigh perpendicular to the ground.

Hold this position for up to 30 seconds, then repeat with the left leg.

Avoid leaning forward or to the side during this stretch to maintain balance.

Stand tall with your feet hip-width apart and your hands by your sides.

Lift your right foot up and grab it with your right hand.

Gently bring your right heel towards your butt while keeping your right thigh perpendicular to the ground.

Hold this position for up to 30 seconds, then repeat with the left leg.

Avoid leaning forward or to the side during this stretch to maintain balance.

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

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Strength

Med Ball Crunch

Med Ball Crunch is excellent for reinforcing core muscles, especially abs. Lying on your back, hold a medicine ball and perform a crunch. This variation adds resistance, boosting core strength and stamina.

Try it out

Mobility

Ladder Hop

Ladder Hop is a high-energy exercise targeting the lower body. It boosts agility, endurance, and coordination by engaging leg and core muscles. Ideal for cardiovascular workouts and enhancing foot speed in athletic training.

Try it out

Strength

Seated Single Kettlebell Lumberjack

The Seated Single Kettlebell Lumberjack exercise works your upper and lower body, strengthening shoulders, back, and legs, while improving core stability. Its axe-swinging motion offers comprehensive fitness benefits.

Try it out

Start your fitness journey today

Enjoying exercises like Standing Quad Stretch, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer