Standing Elevated Quad Stretch

Standing Elevated Quad Stretch is a beginner-level exercise in the stretching category that primarily works the quads. It is performed with other equipment.

How to do it

1. 1Start by standing with your back about two to three feet away from a bench or step.
2. 2Lift one leg behind you and rest your foot on the step,either on your instep or the ball of your foot, whichever you find most comfortable.
3. 3Keep your supporting knee slightly bent and avoid letting that knee extend out beyond your toes. Switch sides.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.