Upper legs

Quad Stretch

Pulling your heel toward your glute to stretch the front of your thigh: essential if you run or squat a lot.

Also known as: standing quad stretch, quadriceps stretch

Level: Beginner
Equipment: Bodyweight
Type: Isolation

Quad Stretch: position — Position

Muscles worked

Quad Stretch muscle map: quads and hip flexors highlighted on the front and back of the body

PrimaryQuads
Quad exercises
SecondaryHip Flexors

How to do it

Stand and hold a wall with one hand.
Bend one knee and hold your ankle with the same-side hand.
Pull your heel toward your glute with your knees together.
Push your hips slightly forward to deepen the stretch.

Form cues

Knees together and parallel.
Squeeze the glute of the leg being stretched.
Torso upright; don't lean.

Common mistakes

Letting your knee drift out: you lose the stretch.
Arching your lower back: tuck your pelvis slightly.
Yanking your foot: ease your heel in.

Sets and reps

Hold each stretch for 30-60 seconds per side, 2-3 times, after training or in a mobility session.

Variations

Same movement, different equipment. Pick based on what you have and what you want from quad stretches.

Hero pose
Sitting between your heels: quads and ankles.
Bodyweight · Beginner
How to do it
1. Kneel with the knees together and the feet slightly wider than the hips, tops of the feet flat.
2. Sit the hips back and down between the heels, using a block or cushion if the floor is out of reach.
3. Stack the ribs over the pelvis and rest the hands on the thighs.
4. Hold the seat for the prescribed time, keeping the weight even on both sit bones.
5. Come out by pressing into the hands and straightening one leg at a time.
Primary
Quads
Secondary
Lower Back, Hip Flexors
Bench couch stretch
Knee down, foot up on a bench behind you: very intense.
Flat Bench · Beginner
How to do it
1. Kneel with your rear shin against the front of a bench.
2. Place the front foot flat on the floor.
3. Bring your torso upright until the front of the thigh stretches.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.
Primary
Hip Flexors, Quads
Bulgarian split stretch
Back foot on a bench, hips forward.
Flat Bench · Beginner
How to do it
1. Rest the top of your rear foot on a bench behind you.
2. Set the front foot flat and bend that knee.
3. Sink your hips straight down.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.
Primary
Hip Flexors, Quads
Secondary
Glutes

Alternatives

Other exercises from the Nuvana library for the same muscle.

FAQ

How long should I stretch my quads?

30-60 seconds per leg, 2-3 times.

Will it help knee pain?

Tight quads can contribute to knee discomfort, but if you have pain, see a health professional.

What if I can't reach my foot?

Loop a towel or band around your ankle.

What muscles do quad stretches work?

They mainly work the quads, with help from the hip flexors.

Train with Nuvana

Add quad stretches to your next workout

Log your sets and weights, and see how each muscle progresses in the app.