How to do Quad Stretch
On the floorHoldBoth sidesIntermediate
Quad Stretch is a on the floor stretch for your ankles, hips and knees. Do it on one side, then switch.
Step by step
- 1Sit with both legs out in front.
- 2Bend your right knee and tuck your right foot beside your right hip.
- 3Then walk your hands back and lean onto your forearms, as far as is comfortable.
What you should feel
Feel the front of your right thigh slowly open.
Form tips
- Keep the right knee down and in line with your hip. Feel the stretch through the front of the right thigh. Draw your tailbone down to lengthen the hip.
- Let your left leg stay long and heavy.
- No need to go lower… just stay and breathe.
Make it easier
If your knee complains, stay up on your hands instead of your forearms.
Coming out of it
On your next exhale… press up onto your hands… and gently straighten your leg.
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 Quad Stretch with a coach
In BendEase, a voice coach talks you into 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 ankles and hips.
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