Stretch · No equipment
Standing Quad Stretch
The Standing Quad Stretch stretches the quads. Hold it with mild tension, never pain, and keep breathing.
The animated figure highlights the muscles worked.
How to do it
- Stand tall and hold a wall for balance
- Pull one heel toward your glutes
- Knees together, hips pressed slightly forward
How much to do
What BindTrue’s stretching plans use, by experience:
- Beginner
- 2 × 30 s each side
- Some experience
- 2 × 30 s each side
- Experienced
- 3 × 45 s each side
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Stretch & Mobility Full body: 2 × 30 s each side · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.