Standing Elevated Quad Stretch

Standing Elevated Quad Stretch is a flexibility - supported front-thigh and front-hip stretch exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps
Secondary muscles: Iliopsoas, Tensor fasciae latae, Gluteus medius
Exercise type: Flexibility - supported front-thigh and front-hip stretch

Exercise technique

Support
Place a low, sturdy bench behind you and hold a wall if needed.
Distance
Stand a comfortable step in front of the bench.
Rear foot
Place one foot on the rear surface using the top of the foot or comfortable toe contact.
Front knee
Bend your supporting knee slightly and balance with your whole foot on the floor.
Pelvis
Tuck your tailbone slightly and squeeze the glute on the rear-leg side.
Stretch
Keep your torso upright and find a comfortable stretch at the front of your rear thigh.
Exit
Balance on your front foot, lower your rear foot to the floor under control, and switch sides.

Key technique points

Choose a low bench.
Maintain balance with hand support.
Do not open your rear knee sideways.
Do not hollow your lower back.
Keep your front knee aligned with your foot.
Adjust the height before stretching.

Common mistakes

Bench too high

Do not force your rear knee and lower back into a strained angle.

Leaning backward through the lower back

Do not create the hip stretch by arching your spine.

Lifting the front heel

Do not shift your balancing foot onto its toes.

Rotating the hips

Do not disrupt pelvic alignment by opening the rear leg sideways.

Compressing the foot

Do not press your rear ankle against a hard edge.

Unbalanced exit

Do not quickly pull your rear foot away without support.

Frequently asked questions