Supported quad stretch: how to do it
A gentle stretch along the front of your thigh, holding the wall or a counter. Your knees stay close together. Works: legs and knees.
How to do it
- Stand up slowly and take one breath. Step to the side of your chair and rest one hand on the top of the chair back, or on the wall. Stand tall on the leg nearest it, knee soft.
- Bend your other knee and lift your foot behind you, only as far as is comfortable.
- If you can reach, hold your ankle or the leg of your pants. If not, leave your foot where it is.
- Keep your knees close and your back tall.
- Breathe out slowly and stay for 15 seconds. Then put your foot down. Turn around slowly in small steps, one hand on the chair, so it is on your other side. Repeat on the other leg. Do 2 rounds.
As you go
- Do not pull hard. A mild stretch is the goal.
- Keep your hips level and your belly relaxed.
- Keep breathing, no bouncing.
What it works
- Works
- legs and knees
- Position
- Standing, with a hand on a support
- Have nearby
- a sturdy chair, a counter
- Effort
- Gentle
An easier and a harder version
Keep your toes on the floor and just bend the knee slightly.
Hold for 25 to 30 seconds. The stretch stays mild.
Sit tall near the front of your chair. Slide one foot back under the chair, toes on the floor, and keep your knees close. Stay for 3 breaths, then switch sides.
Take care
- Knees: stop if you feel a pinch at the front or back of the knee.
- Balance: hold on throughout. Move on if you feel wobbly.
- Hips: do not arch your lower back to lift the foot.
Where it is in the plans
In our calisthenics plan: 4 of 28 days, first on day 2, Squat and bridge.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 4 of 28 days: 2, 9, 16 and 23 | Day 2, week 1: Squat and bridge | 45 s each side |
| Calisthenics plan, round 2 | 6 of 28 days: 2, 9, 11, 16, 18 and 23 | Day 2, week 1: Squat and wall sit | 45 s each side |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 2 | 45 s each side | Hand on the support. Hold one ankle behind you. |
| 2 | 9 | 45 s each side | Hand on the support. Hold one ankle behind you. |
| 3 | 16 | 45 s each side | Hand on the support. Hold one ankle behind you. |
| 4 | 23 | 45 s each side | Hand on the support. Hold one ankle behind you. |
In the plan, this move plays as a looping video with a spoken cue.
Supported quad stretch: day 2 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.