Quad stretch – how to do it right
Pull foot to your bottom, knees point down, hold the wall for balance.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- Stand on one leg, heel to your glutes.
- Knees point down and stay together.
- Tilt your pelvis slightly forward.
- Switch sides.
How long?
Hold for 30–45 seconds per side, keep breathing, don’t bounce. Then switch sides – BLOX tells you when.
If something niggles
Knee niggling? Then do Hamstring stretch instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
In BLOX
Part of these blocks: Legs, After the ride, After strength training. BLOX builds your workout from them – based on your time, energy and how you feel today.
Similar exercises
Chest stretchHands behind your back, chest outHamstring stretchFront leg straight, toes up, lean forward with a flat backHip flexor stretchKneeling lunge, gently push your hips forwardRound backCat back, chin to chestNeck stretchEar to shoulder, shoulders relaxedSide bendArm overhead, lean to the side