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Full body

Walking Quad Stretch

The Walking Quad Stretch is a mobility exercise with no equipment for your whole body. Share of the load in the Zulta muscle model: quads (rectus femoris) 26%, hip flexors 20% and gluteus maximus 10%.

Level: BeginnerEquipment: BodyweightUnilateral: one arm or leg at a time

How to do it

  1. Stand tall with the feet hip-width.
  2. Step forward and bend the other knee, bringing the heel up behind you.
  3. Grab the ankle with the same-side hand and pull the heel toward the glute.
  4. Reach the free arm overhead, hold for a second, then release and step forward.
  5. Repeat on the other leg and keep walking for 30 to 45 seconds, breathing steadily.

Tips

  • Keep the knees close together and point the stretched knee at the floor.
  • Squeeze the glute of the stretched leg to open the front of the hip.

Common mistakes

  • Arching the lower back as you pull the heel.
  • Letting the stretched knee drift out to the side.

Muscles worked by the Walking Quad Stretch

  • Quads (rectus femoris) Primary26%
  • Hip flexors Primary20%
  • Gluteus maximus Secondary10%
  • Adductors Secondary9%
  • Spinal erectors (lower back) Minor7%
  • Obliques Secondary7%
  • Calves (gastrocnemius) Minor5%
  • Hamstrings (biceps femoris) Minor4%
  • Lats (upper) Stabilizer3%
  • Front delts Stabilizer3%
  • Hamstrings (semitendinosus/-membranosus) Minor3%
  • Mid chest Stabilizer3%

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.

Pulling the heel to the glute on each step. The stretch is on rectus femoris and the hip flexors; the hamstrings only bend the knee. Multi-joint warm-up sequences (lunges with a twist, inchworms, sun salutations) move the hips, hamstrings, spine and shoulders in one flow.

Walking Quad Stretch alternatives

Same equipment

Frequently asked questions

What muscles does the Walking Quad Stretch work?

Mainly the quads (rectus femoris) and hip flexors. The gluteus maximus, adductors and obliques assist.

Is the Walking Quad Stretch good for beginners?

Yes. The Walking 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 Walking Quad Stretch?

For example the Spiderman Lunge with Rotation, Walking Lunge with Twist and World's Greatest Stretch. They train mostly the same muscles.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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