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Upper Legs · Body Weight
Standing Quadriceps Stretch
Standing Quadriceps Stretch is a beginner isolation flexibility exercise that works the quads (upper legs), with the hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Hip Flexors · Iliopsoas
How to do Standing Quadriceps Stretch
- Stand with your feet shoulder-width apart and find a stable surface to hold onto for balance if needed.
- Bend your right knee and bring your heel towards your glutes. Grasp your right ankle with your right hand.
- Keep your knees close together and lightly pull your right ankle upward, feeling a stretch along the front of your right thigh.
- 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.
Standing Quadriceps Stretch alternatives
More quads exercises
Standing Quadriceps Stretch FAQ
What muscles does Standing Quadriceps Stretch work?
Standing Quadriceps Stretch mainly works the quads in the upper legs (Quadriceps Femoris). The hip flexors work as secondary muscles.
What equipment do you need for Standing Quadriceps Stretch?
None. Standing Quadriceps Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Standing Quadriceps Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Standing Quadriceps Stretch good for beginners?
Yes. Standing Quadriceps Stretch is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Standing Quadriceps Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Standing Quadriceps Stretch?
Other exercises for the quads include Exercise Ball Seated Quad Stretch, Cable Standing Leg Extension, Foam Roller Quads- and Foam Roller Lateral Quads.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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