Quadriceps stretch
The quadriceps stretch targets the muscles at the front of your thigh. This stretch improves flexibility and can help alleviate tightness.
- Stand upright and grab your ankle behind you.
- Pull your ankle towards your glutes while keeping your knees close together.
- Hold the stretch for 15-30 seconds, feeling the stretch in your quadriceps.
- Switch legs and repeat.
How to perform the Quadriceps stretch
- Set up. Set up in a stable, balanced starting position appropriate for the Quadriceps stretch using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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View staged routine (0)Variations of Quadriceps stretch
Double Lean Back Quadriceps Stretch
The Double Lean Back Quadriceps Stretch targets the quadriceps and improves flexibility.Begin by sitting on the floor…
Quadriceps lying stretch
To perform the quadriceps lying stretch, lie on your stomach on a flat surface.Bend your right knee and bring your he…
Seated Quadriceps Stretch
To perform the seated quadriceps stretch, sit on the floor with your legs extended in front of you.Bend your right kn…
Single Lean Back Quadriceps Stretch
The Single Lean Back Quadriceps Stretch targets the quadriceps and improves flexibility.Begin by kneeling on the floo…
Standing Quadriceps Stretch
Stand upright with your feet hip-width apart. Bend one knee and bring your heel towards your glutes.Grab your ankle w…
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