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Stretching

Quadriceps Stretch

Beginner

A standing stretch that loosens tight quads after leg training or running.

Target muscles

Quadriceps

Calories burned

~2 kcal / set

Secondary muscles

Hip Flexors

Equipment

No Equipment

Goal

General Fitness

Sets / Reps

2 × 1 per side

Benefits

  • • Relieves quad tightness after leg day or running
  • • Improves knee and hip mobility

Step by step

  1. 1Stand tall, holding onto something for balance if needed.
  2. 2Bend one knee and grab your ankle behind you.
  3. 3Gently pull your heel toward your glutes.
  4. 4Hold the stretch, then switch legs.

Breathing guide

Breathe steadily throughout the hold.

Common mistakes

  • • Arching the lower back excessively
  • • Pulling too hard, causing knee strain

Safety tips

  • • Keep your knees close together throughout.
  • • Engage your core to avoid arching your back.

Variations

  • • Lying quad stretch
  • • Couch stretch

Related exercises

Hamstring Stretch

2 × 1 per side

Hip Flexor Stretch

2 × 1 per side

Chest Stretch

2 × 1 per side

Shoulder Stretch

2 × 1 per side