Legs · Bodyweight
Standing Quadriceps Stretch
How to do the standing 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 hold onto something for balance if needed. Bend one knee and grab the top of that foot behind you, pulling your heel toward your glute until you feel a stretch down the front of your thigh. Keep your knees together and your hips pressed forward. Hold, then switch sides.
- 1Feel the stretch down the front of your thigh and hip
- 2Keep your knees together and your hips pressed slightly forward
- 3Stand tall and pull your heel in until the stretch is smooth
Common mistakes
- Don't let the bent knee drift out to the side
- Avoid arching your lower back to reach the foot
- Don't yank the ankle hard or bounce into the stretch
Muscles worked
The standing quadriceps stretch mainly works the quads, with the hip flexors assisting.
- QuadsPrimary
- Hip FlexorsSupport
Kovo programs the standing 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.