Standing Elevated Quad Stretch

Also called elevated quad stretch, rear foot elevated quad stretch and bench quad stretch.

Works

Quads

Equipment

Other kit

Level

Beginner

Type

Isolation

How to do it

Setup. Start by standing with your back about two to three feet away from a bench or step.

1. Lift one leg behind you and rest your foot on the step,either on your instep or the ball of your foot, whichever you find most comfortable.
2. Keep your supporting knee slightly bent and avoid letting that knee extend out beyond your toes. Switch sides.

Cues

• Back foot on the bench.
• Standing knee slightly bent.
• Tuck the pelvis under.
• Hold 30 seconds each side.

Common mistakes

• Arching the low back.
• Standing knee locked.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

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