A static stretching exercise that targets the quadriceps muscles to improve flexibility and range of motion in the knee and hip joints.
Stand with feet hip-width apart. Bend one knee and bring your heel toward your buttocks. Grasp your ankle with the same-side hand and gently pull your heel closer to your glutes. Hold the stretch position while maintaining balance on the standing leg.
Stand tall with feet hip-width apart, arms at your sides, and maintain good posture with your core engaged.
Hold the stretch position with your heel pulled toward your glutes, maintaining balance and proper alignment throughout the stretch.
Keep your standing knee slightly bent, maintain upright posture, pull heel toward glutes, hold the stretch position
Losing balance, arching lower back, not holding stretch long enough, pulling too aggressively on ankle
Try the stretch while standing on an unstable surface, hold the stretch longer, or perform it while walking to add dynamic movement.
Use a wall or chair for support, perform the stretch while seated, or use a resistance band to assist with the movement.
Stop if you experience pain in the knee or hip. Avoid overstretching or pulling too aggressively. Maintain proper balance to prevent falls. If you have knee issues, consult a healthcare provider before performing this stretch.