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Dynamic Single Leg Quad Stretch with Reach

A dynamic mobility exercise that combines quad stretching with reaching movements, improving balance, flexibility, and coordination through controlled single-leg movements.

Exercise Overview

Category

Mobility

Exercise_Type

Mobility

Difficulty_Level

Advanced

Technique

Stand on one leg and bend your other leg behind you, grasping your ankle with your hand. While maintaining the quad stretch, reach forward with your free arm and lean your body forward. Return to the starting position and repeat.

Starting Position

Begin standing on one leg with the other leg bent behind you, core engaged, and maintaining balance.

Finishing Position

Return to the starting position with both feet on the ground, maintaining control throughout the movement.

Form Cues

Keep your knees together, pull heel toward glutes, reach forward, maintain balance

Common Mistakes

Losing balance, not maintaining proper form, rushing the movement, poor coordination

Progression Tips

Increase reach distance, hold stretch longer, perform more repetitions, or add resistance bands.

Regression Tips

Use support for balance, reduce reach distance, or perform static quad stretches.

Safety Notes

Stop if you experience pain in the knees, hips, or quadriceps. Maintain proper form to avoid injury. This exercise requires good balance and flexibility.