Quad Stretch

How to do it

1. Stand tall on one leg with the knees together, balancing without external support.
2. Bend the free knee and reach back with the same-side hand to grasp the top of the foot or ankle.
3. Draw the heel gently toward the glute while keeping the bent knee pointed straight down and the standing leg soft.
4. Feel a stretch along the front of the thigh while keeping the hips level and the torso upright, breathing evenly.
5. Hold the position for 20 to 30 seconds without arching the lower back.
6. Release the foot slowly, lower the leg, and repeat on the opposite side.

Muscles worked

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