Legs · Bodyweight
Quadriceps Stretch
How to do the quadriceps stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand tall and grab the top of one foot behind you, pulling your heel toward your glute. Keep your knees close together and your hips pushed slightly forward until you feel a stretch down the front of your thigh. Hold, then switch sides.
- 1Feel the stretch along the front of your thigh
- 2Keep your hips forward and torso upright to deepen it
- 3Hold something for balance and stay steady
Common mistakes
- Do not let the bent knee flare out to the side
- Avoid arching your lower back as you pull
- Do not bounce or force the heel in
Muscles worked
The quadriceps stretch mainly works the quads, with the hip flexors assisting.
- QuadsPrimary
- Hip FlexorsSupport
Kovo programs the quadriceps stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.