Legs · Bodyweight
Standing Balance Quadriceps Stretch
How to do the standing balance 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 on one leg, holding a wall or rail for balance if needed. Bend the other knee and grab your ankle behind you, gently pulling your heel toward your glute until you feel a stretch down the front of your thigh. Keep your knees close together and hold, then switch sides.
- 1Feel a stretch down the front of your thigh and hip
- 2Keep your knees together and hips pressed forward
- 3Stand tall and breathe steadily into the hold
Common mistakes
- Don't let the bent knee drift out to the side
- Avoid arching your lower back to reach further
- Don't yank the ankle; ease into the stretch
Muscles worked
The standing balance quadriceps stretch mainly works the quads, with the hip flexors assisting.
- QuadsPrimary
- Hip FlexorsSupport
- Lower AbsMinor
- GlutesMinor
- Tibialis AnteriorMinor
Kovo programs the standing balance 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.