Procaryote
Knee · Mobility

Standing Quadriceps Stretch

Standing quadriceps stretch, 3 sets, hold for 30 seconds per side

Illustration of the Standing Quadriceps Stretch exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per side

Description: Stand upright, grasp your ankle behind you to bend the knee and pull the heel towards your glutes. Hold the position, keeping the knee aligned with the foot and the pelvis stable.

Tips: Keep your back straight and avoid over-arching your lower back. Lightly contract your quadriceps to achieve an effective stretch.

Progression: Gradually increase the holding time up to 45 seconds as the stretch becomes comfortable.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none, wall, chair
Starting position
Standing upright
Clinical goal
Improve quadriceps flexibility and reduce tension in the knee joint
Also known as
Quadriceps muscle stretch, Standing thigh stretch, Standing quad stretch

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.