Standing thigh stretch
Also called quad stretch, heel to buttock
- Works
- Front of the thigh · quadriceps
- Front of the hip · iliopsoas and rectus femoris
- Needs
- No equipment
Setup
Stand beside a wall and hold it with one hand.
Steps
- Bend one knee and hold that ankle behind you.
- Bring the heel toward your buttock.
- Keep your knees side by side and squeeze your buttock.
- Hold for the time you chose, then change legs.
Breathing
Breathe slowly. Let each breath out take you a little further, without forcing it.
Where you feel it
In the front of the thigh.
Common mistakes
- Letting the knee drift forward or out.
- Arching the lower back.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if the knee hurts; loop a towel round the ankle instead.