# Standing Quad Stretch

Balance on one leg, catch the opposite foot, and draw the heel toward the seat
to lengthen the front of the thigh. A quick, equipment-free way to loosen the
quads after running or squatting.

- **Category:** Stretching
- **Type:** Static stretch (isometric hold)
- **Targets:** Quadriceps (front of the thigh), hip flexors
- **Prescription:** Hold 30 s per side, keeping the knees together
- **Defaults:** 2 × 30 s

## Setup

Stand tall next to a wall for balance if needed. Shift the weight onto one leg
and bend the other knee, reaching back with the same-side hand to hold the
foot or ankle.

## Execution

1. Draw the heel gently toward the glute until the front of the thigh
   lengthens.
2. Keep the knees pressed together and the thigh pointing straight down.
3. Stand tall — tuck the tailbone so the low back doesn't arch.
4. Hold and breathe, then lower the foot and switch sides.

## Cues

- Keep the bent knee pointing at the floor, not flaring out to the side.
- Squeeze the glute of the stretching leg to add a hip-flexor stretch.
- Reach the free arm out or up for balance instead of gripping a wall hard.

## Common Mistakes

- Letting the knee drift forward and the back arch to reach further.
- Pulling the heel hard into the glute and cranking the knee.
- Hunching or leaning far forward to grab the foot.

## Progression

Hold a wall or chair lightly → free-standing for balance → add a slight
forward hinge of the trunk to deepen the hip-flexor component.
