Quads
Standing Quad Stretch
The Standing Quad Stretch is a stretch with no equipment for your quads. Share of the load in the Zulta muscle model: quads (rectus femoris) 40%, quads (vastus lateralis) 22% and quads (vastus medialis) 20%.
Also known as: bovenbeen rekken
How to do it
- Stand tall next to a wall and place one hand on it for balance.
- Bend the outside knee and hold that ankle with the same-side hand.
- Pull the heel toward the glute, keeping the knees side by side.
- Tuck the pelvis slightly and stand tall until you feel the stretch at the front of the thigh.
- Hold for 30 to 45 seconds, breathing slowly, then switch legs.
Tips
- Keep the standing knee soft, not locked.
- Push the foot gently back into the hand for a deeper stretch at the hip.
Common mistakes
- Letting the bent knee drift forward or out to the side.
- Leaning the torso forward.
- Arching the lower back.
Muscles worked by the Standing Quad Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Bending the knee fully lengthens the quadriceps; keeping the hip straight adds rectus femoris.
Standing Quad Stretch alternatives
Same equipment
Similar exercises
Frequently asked questions
What muscles does the Standing Quad Stretch work?
Mainly the quads (rectus femoris), quads (vastus lateralis) and quads (vastus medialis). The hip flexors assist.
Is the Standing Quad Stretch good for beginners?
Yes. The Standing Quad Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Standing Quad Stretch?
For example the Kneeling Quad Stretch, Prone Quad Stretch and Side Lying Quad Stretch. They train mostly the same muscles.
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