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Quad stretch (standing)

Quad Stretch (Standing)
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Standing quadriceps stretch

Picture of how to do the quadriceps stretch (standing)
  1. If you are not steady on your feet, hold on to a chair, counter, or wall. You can also lie on your stomach or your side to do this exercise.
  2. Bend the knee of the leg you want to stretch, and reach behind you to grab the front of your foot or ankle with the hand on the same side. For example, if you are stretching your right leg, use your right hand.
  3. Keeping your knees next to each other, pull your foot toward your buttock until you feel a gentle stretch across the front of your hip and down the front of your thigh. Your knee should be pointed directly to the ground, and not out to the side.
  4. Hold the stretch for at least 15 to 30 seconds.
  5. Repeat 2 to 4 times.
  6. Switch legs and repeat steps 1 through 5, even if only one hip is sore.
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