Stretch

Standing Quad Stretch

Heel to hip, knees together - the classic quad stretch that takes twenty seconds and needs nothing but a wall for balance. Loose quads take pressure off the knees before and after runs, hikes, and backyard sprints with the kids.

BeginnerNo equipment~2 min

Demonstration

Hold

25s

Per side

×1

Best for

Pre-workoutPost-workout

How to do it

  1. 1

    Stand tall next to a wall, left fingertips on it for balance.

  2. 2

    Bend your right knee and grab the top of your right foot behind you with your right hand.

  3. 3

    Pull the heel gently toward your glute, keeping both knees close together.

  4. 4

    Stand tall and tuck your pelvis slightly - no arching back.

  5. 5

    Hold, breathe, then switch legs.

Common mistakes

  • Letting the bent knee swing out to the side
  • Arching the lower back as you pull the heel in
  • Yanking the foot hard against a stiff knee

Dad tips

  • Can't reach your foot? Rest it on a chair behind you instead.