Supported Standing Quadriceps Stretch

How to do it

1. Stand beside a stable support and hold it before bending one knee.
2. Hold the ankle with the same-side hand, or use a strap, and guide the heel toward the buttock without pulling the foot sideways.
3. Keep the knees near each other, stack the ribs over the pelvis and stop at a comfortable front-thigh stretch.
4. Hold for 10 to 30 seconds, then lower the foot slowly.
5. Repeat on the other leg.

Form cues

• Keep using the support if balance changes the stretch.
• Do not force the knees together or arch the lower back.
• Stop for knee or front-of-hip pain.

Muscles worked

Stretches: quadriceps

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