---
title: "Standing Quadriceps Stretch"
description: "Stand with your feet shoulder-width apart and find a stable surface to hold onto for balance if needed."
locale: en
slug: standing-quadriceps-stretch
url: "https://hi.fitness/exercises/standing-quadriceps-stretch"
primaryMuscle: "Quads"
equipment: ["Bodyweight"]
category: "Mobility"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/70466623-standing-quadriceps-stretch.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Standing Quadriceps Stretch

Stand with your feet shoulder-width apart and find a stable surface to hold onto for balance if needed.

## How to do it

1. Stand with your feet shoulder-width apart and find a stable surface to hold onto for balance if needed.
2. Bend your right knee and bring your heel towards your glutes. Grasp your right ankle with your right hand.
3. Keep your knees close together and lightly pull your right ankle upward, feeling a stretch along the front of your right thigh.
4. Hold the stretch for 20-30 seconds, then release your right ankle and return to the starting position. Repeat the stretch on the left leg.

## Form tips

- Perform the stretch slowly and with control to maximize muscle flexibility and reduce injury risk.
- Ensure your supporting leg remains slightly bent to maintain balance.
- Focus on keeping your torso upright and avoid leaning forward or backward.

## Similar exercises

- [Lying Quadriceps Stretch](https://hi.fitness/exercises/lying-quadriceps-stretch) - Quads · Mat
- [Lying Side Quadriceps Stretch](https://hi.fitness/exercises/lying-side-quadriceps-stretch) - Quads · Mat
- [All Fours Quad Stretch](https://hi.fitness/exercises/all-fours-quad-stretch) - Quads · Mat
- [Kneeling Hip Flexor Stretch](https://hi.fitness/exercises/kneeling-hip-flexor-stretch) - Quads · Mat
- [Crossover Kneeling Hip Flexor Stretch](https://hi.fitness/exercises/crossover-kneeling-hip-flexor-stretch) - Quads · Mat
- [Lying Hip Flexor Stretch](https://hi.fitness/exercises/lying-hip-flexor-stretch) - Quads · Mat
- [Intermediate Hip Flexor and Quad Stretch](https://hi.fitness/exercises/intermediate-hip-flexor-and-quad-stretch) - Quads · Resistance band
- [Exercise Ball Hip Flexor Stretch](https://hi.fitness/exercises/exercise-ball-hip-flexor-stretch) - Quads · Stability ball