How to do the Standing Quad Stretch
Step by step
- Stand tall, holding a wall or rack for balance if needed.
- Bend one knee and grab that ankle, drawing the heel toward your glute.
- Keep your knees close together and squeeze the glute to deepen it.
- Stand tall without arching the back, breathe, and hold, then switch sides.
The thing people get wrong
Keep the knees together and squeeze the glute - do not let the knee drift out or the low back arch to feel more.
Coaching cue
Grab the ankle, not the toes, and keep a soft bend in the standing knee.
Stay safe
Never yank the heel in; forcing the knee shut under a hard pull can aggravate the kneecap.
Make it easier or harder
- Easier: Loop a towel around the ankle if you cannot reach it.
- Harder: Let go of the support and squeeze the glute to push the hip forward.
Muscles worked
- Primary: Quads
- Secondary: Hips
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.