The Standing Quad Stretch is one of the most recognized and widely practiced stretches out there. It isn’t as simple as merely pulling your ankle behind you- the key is to avoid letting your knee drift forward, which can compromise your knee joint and take away from the intensity of the quad stretch.
The Rectur Femoris is a component of the Quadriceps that is very commonly inured due to tightness, and stretching this area is imperative towards avoiding injury and maintaining proper joint mechanics. Soccer players, runners and hockey players are especially prone to quad injuries so they mustn’t neglect stretching those overworked quadzillas.
Standing Quad Stretch Instructions
Stand with your legs and feet parallel and shoulder-width apart. Bend your knees very slightly and tuck your pelvis slightly forward, lift chest and press shoulders back.
Bend right knee behind and raise your ankle towards your right glute.
Reach right hand down and grab foot right below ankle, gently pulling towards glute.
Hold on to a stable wall or surface with opposite arm for added stablilty.
If this stretch is too intense for you to start with, wrap a hand towel around top of foot to assist in raising your foot. Don’t stretch past your comfort zone, as this can compress your knee joint.
Release, switch legs and repeat!
Quads, Top of Foot, Ankles
Standing Quad Stretch is Best For:
Runners, Athletes, Post-Leg Workout