How to do Standing Quad
StandingHoldBoth sidesAdvanced
Standing Quad is a standing stretch for your knees, feet and psoas. Do it on one side, then switch.
Step by step
- 1Stand with feet hip-width apart.
- 2Bend one knee, bringing your heel towards your glutes.
- 3Reach behind to hold your ankle and gently pull your heel closer.
- 4Keep your knees together and hips aligned.
What you should feel
Let your knees rest side by side.
Form tips
- Engage your core for balance. Keep the standing leg slightly bent. Avoid arching your back or leaning forward.
- Feel the front of your right thigh slowly open.
- Stand tall… and breathe easy.
Make it easier
If you can't reach your foot, hold your sock or the hem of your leggings.
Coming out of it
Gently release your foot… and lower it to the floor.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Standing Quad with a coach
In BendEase, a voice coach talks you into Standing Quad, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your knees and feet.
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