Mobility
Standing quad stretch
Quick facts
- Beginner
- No equipment
- Quads
- Hip flexors
- seconds
The standing quad stretch is the cool-down after squats, lunges, step-ups and burpees. The heel is pulled toward the glute, knees together, hips pushed slightly forward — the quadriceps and the front of the hip stretch. Hold a wall or chair for balance; the time in the workout is per leg.
How to do it
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Stand side-on to a wall or chair and rest one hand on it.
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Bend the other leg, take hold of the foot and pull the heel toward the glute.
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Knees together, push the hips slightly forward — you will feel the front of the thigh.
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Hold calmly, breathe; then switch legs.
Coaching cues
- Knees together
- Do not arch the lower back
Common mistakes
- Knee drifts out and the lower back arches
Breathing
A long exhale in the position.
Used in courses
Related exercises
FAQ
What are the most common mistakes in Standing quad stretch?
The most common ones: knee drifts out and the lower back arches. Watch for them from the first rep.
What should I focus on during Standing quad stretch?
Keep these cues in mind: knees together; do not arch the lower back.
How should I breathe during Standing quad stretch?
A long exhale in the position.
Train it inside a program
Standing quad stretch is part of the Forma. Start: home CrossFit basics course: the app scales reps, rest and load to your level after every session.