Legs · Bodyweight
Standing Quad Stretch
How to do the standing quad 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
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
How to do it
Move into the stretch position slowly until you feel a gentle pull on the target muscle. Hold the stretch while breathing deeply, avoiding any bouncing or pain.
- 1Stand on one leg, grab your ankle behind you, and gently pull your heel toward your glute until you feel a stretch in the front of your thigh
- 2Keep your knees close together and your hips pressed forward slightly
- 3Maintain a tall posture and balance by engaging your core or holding onto a support
Common mistakes
- Don't arch your lower back or lean forward excessively while stretching
- Avoid pulling your knee out to the side; keep it aligned under your hip
- Don't yank on your ankle; ease into the stretch and breathe deeply
Muscles worked
The standing quad stretch mainly works the quads, with the glutes assisting.
- QuadsPrimary
- GlutesSupport
- HamstringsMinor
Kovo programs the standing quad 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 April 2026.