How to do Dynamic Quad Stretch
StandingFlowing movementBoth sidesIntermediate
Dynamic Quad Stretch is a standing flowing stretch for your hips and quadriceps. Do it on one side, then switch.
Step by step
- 1Stand with feet hip-width apart and arms at your sides.
- 2Lift one foot behind you and grab your ankle with the same-side hand.
- 3Gently pull your ankle towards your glutes.
- 4Release your foot and return to standing.
- 5Switch sides after a few repetitions.
What you should feel
Keep your knees close together.
Form tips
- Keep your knees close together to reduce strain. Engage your core for better balance. Move steadily and control your movements.
- Feel the front of your right thigh open.
- Move slowly… with your breath.
Make it easier
If your knee is sensitive, just hold your trouser leg instead of your foot.
Coming out of it
Release your foot… and stand evenly on both feet.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Dynamic Quad Stretch with a coach
In BendEase, a voice coach talks you into Dynamic Quad Stretch, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your hips and quadriceps.
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