Standing Quadriceps Stretch

oec:standing-quadriceps-stretch

A unilateral standing flexibility exercise that stretches the anterior thigh muscles by pulling the heel toward the glutes.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Standing Quad Stretch, Quad Stretch, Flamingo Stretch, Quadriceps Stretch

How to do it

Stand tall with feet hip-width apart and an upright posture.
If needed for balance, place one hand against a wall, sturdy chair, or support rail.

Shift your weight onto the supporting leg with a soft, unlocked knee.
Bend the opposite knee, bringing your heel up toward your glute.
Reach back with the hand on the same side and grasp the front of your ankle or top of your foot.
Gently draw the heel closer to your buttocks while keeping your knees aligned next to each other.
Slightly tuck your pelvis under to deepen the stretch along the front of the thigh.
Hold for the desired duration, then gently release the foot back to the floor and switch sides.

Breathe smoothly and deeply throughout the hold, avoiding holding your breath.

Allowing the stretched knee to drift out to the side or forward.: Keep both thighs parallel and the knees close together throughout the stretch.
Arching the lower back excessively to bring the heel closer.: Engage the abdominals and tuck the pelvis slightly under to isolate the stretch to the anterior thigh.
Violently yanking on the foot or ankle.: Apply smooth, progressive tension and stop at a comfortable stretch.

Use a wall or sturdy object for balance if prone to wobbling.
Use a strap or towel looped around the foot if ankle mobility or knee flexion is limited.

This record: CC-BY-SA-4.0.