quads
Standing Quad Stretch
Stretch the front of the thighs.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Stand tall and hold a wall for balance if needed.
- Bend one knee and grab that ankle behind you.
- Pull your heel toward your glute and keep your knees together.
- Hold for 20 to 30 seconds, breathing slowly, then switch sides.
Beginner tips
- Ease into the pull, never force it.
- Breathe slowly and keep your torso tall.
- Hold steady, don't bounce.
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