Standing Quad Stretch

Muscles worked by the Standing Quad Stretch

Primary

QuadsQuadriceps Femoris

Secondary

Hip FlexorsHip Flexor Muscles

Also called: quad, quads, quadriceps, quadriceps femoris, front thigh.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Standing Quad Stretch

1. Stand on one leg, holding a wall for balance if needed.
2. Bend the other knee and grab that ankle behind you.
3. Pull the heel toward your glute, keeping knees together.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Form tips

• Tuck your pelvis under to deepen the stretch.
• Keep your knees close together throughout.

At a glance

Standing Quad Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Squat
• Banded Terminal Knee Extension
• Barbell Back Squat
• Barbell Lunge
• Barbell Reverse Lunge
• Bench Bulgarian Split Stretch
• Bench Couch Stretch
• Bodyweight Reverse Lunge

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "standing-quad-stretch",
  "name_en": "Standing Quad Stretch",
  "name_de": "Stehende Quadrizeps-Dehnung",
  "name_es": "Estiramiento de Cuádriceps de Pie",
  "description_en": "A standing balance stretch that lengthens the quadriceps by pulling the heel toward the glute.",
  "description_de": "Eine stehende Gleichgewichtsdehnung, die den Quadrizeps dehnt, indem die Ferse zum Gesäß gezogen wird.",
  "description_es": "Un estiramiento de equilibrio de pie que alarga el cuádriceps llevando el talón hacia el glúteo.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "body_part": "upper_legs",
  "primary_muscles": [
    "quadriceps"
  ],
  "secondary_muscles": [
    "hip_flexors"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand on one leg, holding a wall for balance if needed.",
    "Bend the other knee and grab that ankle behind you.",
    "Pull the heel toward your glute, keeping knees together.",
    "Hold for 20 to 30 seconds, breathing steadily.",
    "Switch sides and repeat."
  ],
  "instructions_de": [
    "Stehe auf einem Bein, halte dich bei Bedarf an einer Wand fest.",
    "Beuge das andere Knie und greife den Knöchel hinter dir.",
    "Ziehe die Ferse zum Gesäß, die Knie bleiben zusammen.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
    "Wechsle die Seite und wiederhole."
  ],
  "instructions_es": [
    "Párate sobre una pierna, apoyándote en una pared si lo necesitas.",
    "Flexiona la otra rodilla y agarra ese tobillo por detrás.",
    "Lleva el talón hacia el glúteo, manteniendo las rodillas juntas.",
    "Mantén de 20 a 30 segundos, respirando de forma constante.",
    "Cambia de lado y repite."
  ],
  "tips_en": [
    "Tuck your pelvis under to deepen the stretch.",
    "Keep your knees close together throughout."
  ],
  "tips_de": [
    "Kippe das Becken nach vorn, um die Dehnung zu vertiefen.",
    "Halte die Knie durchgehend nah beieinander."
  ],
  "tips_es": [
    "Mete la pelvis hacia adentro para profundizar el estiramiento.",
    "Mantén las rodillas juntas en todo momento."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/standing-quad-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "standing-quad-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.