Body & Balance Studio
Posture scan

Standing Quadriceps Stretch

stretchhip

Content last reviewed: 2026-07-06

Standing Quadriceps Stretch demonstration

How to do it

  1. Using a wall, chair, or anything stable for support, loop a strap around the top of your right foot, take it over your right shoulder and hold it in your left hand.
  2. Bend your right knee and apply light tension to the strap. Keep your left leg straight and planted, resting your right hand on the wall.
  3. Turn your neck gently to the left for a light neck stretch.
  4. Hold 20–30 s, then relax 20 s. Repeat twice per side.

Form cues

  • Equipment: a gymnastic strength band, yoga strap, or resistance band all work — use whichever you have.

Dosage

  • Hold 20–30 s
  • relax
  • repeat 2× per side

Muscles worked

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

Stretches: quadriceps, hip flexors

Target muscles

QuadricepsHip Flexors
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)