Standing quadriceps stretch

Quads

🔧 no equipment ⏱ sec Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand with feet hip-width apart. Shift weight to left leg, bending right knee and drawing heel towards your buttocks. Reach back and grasp your right ankle or foot. Keep knees aligned and maintain an upright posture. Hold for 15-30 seconds, feeling a stretch in your thigh. Repeat on the opposite leg.

Tips

Maintain a straight posture. Use a wall or chair for balance if needed. Keep knees aligned. Avoid forceful pulling; stretch gently. Breathe deeply.

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