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Standing Quad Hold Stretch
- 1 - Stand upright with your feet hip-width apart, near a wall or sturdy support if needed for balance.
- 2 - Shift your weight onto your left foot, keeping a slight bend in the standing knee for stability.
- 3 - Bend your right knee and bring your right heel toward your glutes, reaching back with your right hand to grasp your right ankle or foot.
- 4 - Pull your heel gently toward your glutes until you feel a stretch along the front of your right thigh, keeping your knees close together.
- 5 - Keep your torso upright, engage your core, and avoid arching your lower back excessively.
- 6 - Hold the stretch for 20–30 seconds while breathing steadily, then slowly release and lower your foot back to the ground.
- 7 - Switch sides and repeat the stretch on your left leg.
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