Arms-Overhead Quadriceps Stretch
stretchhipintermediatepassiveRectus femoris length
2 × 25s per side
How to do it
- Place padding under your left knee, loop a strap securely around the left foot and step the right foot forward into a stable half-kneeling position.
- Hold the strap with both hands overhead and gently draw the rear foot upward to bend the knee until you feel a stretch through the front of the left thigh and hip.
- Gently tuck the pelvis, contract the left glute and keep the ribs stacked rather than arching the lower back.
- Hold for 20–30 seconds, release the strap slowly and repeat on the other side.
Form cues
- Keep the rear thigh pointing down and the front foot flat.
- Reach overhead only as far as the ribs remain controlled and the shoulders stay comfortable.
- Do not pull the foot aggressively; stop for kneecap, shoulder or lower-back pain.
Muscles worked
Stretches: quadriceps, hip flexors, latissimus dorsi, long head of triceps
Part of a program
Part of Front Splits
This exercise is one move. Front Splits puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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