maratoolStanding Elevated Quad Stretch
How to do the standing elevated quad stretch
- Start by standing with your back about two to three feet away from a bench or step.
- Lift one leg behind you and rest your foot on the step,either on your instep or the ball of your foot, whichever you find most comfortable.
- Keep your supporting knee slightly bent and avoid letting that knee extend out beyond your toes. Switch sides.
Muscles worked
The muscles under tension are the quadriceps across the front of the thigh, which straighten the knee and, just as importantly, control it on the way back down.
A stretch loads them at the far end of the range they normally work in, so the position you hold is itself the resistance.
Every exercise for:Quadriceps
How this movement works
Nothing travels once you are in position. The muscle holds a length under tension instead of working through a range, so effort is measured in seconds rather than repetitions — and the honest progression is more time in a good position, not a deeper one forced early.
It is filed under stretching, so the target is range of motion rather than force — a position you can settle into and breathe in, held long enough for the tissue to give.
What you need
These train the quadriceps too, using equipment this one does not:
- Standing Long Jumpbody only
- Step Millmachine
- Step Ups with Barbellbarbell
- Step Ups with Dumbbellsdumbbell
- Cable Deadliftscable
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 173 quadriceps exercises in this database, 70 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.