Demo & instructions
Standing Quad Pull
Also known as: Walking Quad Stretch, Dynamic Quad Pull, Heel-to-Glute Walk
Instructions
A brief standing quad stretch on each leg, held for a couple of seconds and then swapped, walking or on the spot. It moves the front of the thighs through their range without the long hold of a static stretch.
- Movement
- Mobility
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–16 reps
Setup
- 1Stand tall; rest a hand on a wall for balance if you need it.
Execution
- 1Bend one knee and catch the ankle behind you with the same-side hand.
- 2Pull the heel toward the glute while squeezing that glute and standing tall for two seconds.
- 3Release, step forward and repeat on the other leg.
Breathing
Exhale as you pull the heel in; inhale as you release.
Form cues
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
