Standing Quadriceps Stretch
stretchhipeasypassiveRectus femoris length
2 × 25s per side
How to do it
- Stand beside a stable support and loop a strap around one foot, holding it on the same side or with both hands.
- Keep the standing knee softly straight and use light strap tension to guide the heel toward the buttock.
- Keep the knees close, pelvis level and torso facing forward.
- Gently tuck the pelvis without forcefully flattening the lower back.
- Hold 20–30 s, then relax 20 s. Repeat twice per side.
Form cues
- Keep one hand on stable support if balance is limited.
- Use a non-elastic strap when possible and avoid twisting the trunk.
- Stop for knee or shoulder discomfort.
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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