Balancing Standing Quadriceps Stretch
stretchhipintermediatepassiveRectus femoris length
2 × 20s per side
How to do it
- Stand beside a wall, place a strap securely around the right forefoot and route it over the right shoulder while holding the strap with the right hand.
- Bend the right knee and gently draw the foot upward, keeping the knees close and the right thigh slightly behind the standing thigh.
- Gently tuck the pelvis, contract the right glute and keep the ribs stacked.
- Hold for 20 seconds; reduce hand support only if you can maintain the same alignment, then lower the foot slowly and change sides.
Form cues
- Keep using the wall if balance changes the stretch.
- Pull the foot straight upward rather than toward the outside of the hip.
- Keep the standing knee softly straight and stop for knee, hip or ankle pain.
Muscles worked
Stretches: quadriceps, hip flexors
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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