Quadriceps stretch
Complete guide to Quadriceps stretch. Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires none. Step-by-step instructions and expert tips.
How to Perform Quadriceps stretch
Stand tall and bend one knee, bringing your heel toward your glutes.
Grab your ankle with the same side hand and stand upright, holding a wall with your free hand for balance if needed.
Gently pull your heel closer to your glutes until you feel a stretch in the front of your thigh.
Breathe steadily and hold for the desired duration.
Release and switch legs.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |