Flexibility exercise

Standing Quad Stretch

How to do it

Stand tall beside a wall or sturdy chair and rest one hand on it lightly for balance.
Bend the outside knee and reach back with the free hand to grasp the ankle or top of the foot.
Draw the heel toward the glute while keeping the knees close together and the standing leg only slightly bent.
Feel a stretch along the front of the thigh of the bent leg while keeping the hips level and avoiding an arch in the lower back, breathing evenly.
Hold the position for 20 to 30 seconds, using the support hand to stay steady rather than to pull the stretch deeper.
Release the foot slowly, lower the leg, and repeat on the opposite side.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Hip FlexorsGroup of muscles including the iliopsoas responsible for lifting the thigh toward the torso. All Hip Flexors exercises