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Exercise handout — move better, feel better.
Quad Stretch (Standing)
Classic standing stretch for the front of the thigh. Hold your foot behind you.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
chair
Home Options
- chair
- wall
No equipment? Try: Strap if can't reach foot, Lying version
Dosage
2
Sets
30 sec
Reps / Time
0 sec
Rest
20-40 sec hold each side
Tempo
Step-by-Step Guide
Set up
- Stand near a wall or chair for balance
- Stand on one leg
- Grab same-side ankle behind you
No image for this step. Follow the written instruction.
Step 1 of 4
Pull heel gently toward your buttocks
No image for this step. Follow the written instruction.
Step 2 of 4
Keep knees close together
No image for this step. Follow the written instruction.
Step 3 of 4
Stand tall - don't lean forward
No image for this step. Follow the written instruction.
Step 4 of 4
Hold and breathe
Breathing
- Breathe normally
- Exhale to relax deeper
Form Cues
- Squeeze your glute for deeper stretch
- Keep standing leg slightly soft
- Knees stay parallel
- Stay upright
Common Mistakes to Avoid
- Leaning forward or arching back
- Knee pointing outward
- Holding too briefly
- Pulling too aggressively
Safety Information
If front of knee hurts, reduce pull or try side-lying version.
Progressions
No support, add hip flexor component
Regressions
Use strap, do side-lying version
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.