Standing Quad Stretch
Heel-to-glute quad stretch for knee and hip-flexor relief.
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About This Video
The quadriceps generate the compressive force that presses the kneecap into the femoral groove, and when they are chronically tight, this compression increases the friction and wear on the patellar cartilage during every movement. The rectus femoris is the most problematic quad muscle for knee pain because it crosses both the hip and knee — when it shortens from sitting, it simultaneously tilts the pelvis forward and increases patellar compression. This standing stretch places the rectus femoris in a fully lengthened position by combining hip extension with knee flexion, reducing the chronic tension that drives anterior knee pain. For anyone whose knee aches during or after sitting, stair climbing, or squatting, this stretch addresses the most common muscular contributor.
How to Perform This Technique
Stand tall and reach back to grab one ankle behind your glutes. If you need a wall for support, that's totally fine.
Squeeze the glute of the bent leg — this increases the stretch through the quad by pulling on the muscle chain.
Look out in front of you for added balance. Some people find keeping their tongue at the roof of their mouth helps with balance as well.
Adding the balance challenge is a good way to improve your balance overall — it's okay if you wobble a little bit.
Focus on the squeeze of the glute. Breathe deeply and keep your posture upright.
Hold for 20 to 30 seconds, then switch sides and repeat.
Benefits
Pro Tip: Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body.