Body & Balance Studio
Posture scan

Knee Bend

stretchkneeblahnikpassive

Content last reviewed: 2026-07-06

Knee Bend — figure 1

How to do it

  1. Stand with the feet together. Bend one knee and hold the ankle with the sameside hand; pull the heel toward the gluteals.
  2. Hold the stretch for 10 to 30 seconds.
  3. Repeat on the other leg.

Form cues

  • Hold the knees close together.
  • Hold onto something stable for balance, if necessary.
  • Breathe — Exhale deeply while moving into the farthest point of the stretch; then breathe evenly while holding the stretch.

Dosage

  • Hold: 10–30 s per side
  • Rounds: 2–3
  • Ease to a mild, comfortable stretch — never to pain.

Muscles worked

quadriceps — anatomical illustration
quadricepsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: quadriceps

Target muscles

Quadriceps
Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)