Stretch your quads
A standing stretch for the front of your thighs.
- How often
- Daily
- Time
- 2 min
- Recommended for
- 9 factors
How to do it
- Stand tall next to a wall or chair and hold it for balance.
- Bend one knee and bring your heel toward your buttock. Hold your ankle, or loop a towel around it if you cannot reach.
- Keep your knees close together and your hips pushed slightly forward. Do not arch your back.
- Hold for 15 to 30 seconds until you feel a stretch at the front of your thigh.
- Switch legs. Repeat 2 to 3 times on each side.
Why it helps
The quadriceps straighten your knee and help with stairs, squatting and running. Tight quads can change how the kneecap tracks and pull on the front of the hip. Regular stretching helps keep them flexible.
Be careful
Do not pull your heel hard into your buttock. Stop if you feel knee pain, and see a doctor or physical therapist if pain persists.
Recommended for
Basketball
Jumps, hard landings and sudden cuts, game after game.
occupationCarpenter
Hammering, sawing, lifting and kneeling, with sharp tools all day.
occupationConstruction worker
Heavy loads, heights, noise, dust and weather, every day.
hobbyDancing
Jumps, turns and hours on the balls of your feet.
hobbyGardening
Kneeling, digging, lifting and pulling weeds for hours in the sun.
hobbyHiking
Miles of uneven ground, steep descents and long days outdoors.
occupationPlumber
Under sinks, in trenches, on your knees, twisting into tight spaces.
hobbyRoad cycling
Hours bent over the bars, legs spinning thousands of turns per ride.
hobbyRunning
Thousands of footstrikes a week, mostly through your shins, knees and feet.