How to do the quadriceps stretch standing on one leg

This is an animated stretching tutorial for the quadriceps stretch standing on one leg. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness stretching video is incredibly in depth and a great guide for learning the quadriceps stretch standing on one leg.

How to do a Quadriceps Stretch - Standing on one Leg

In this lesson you will learn how to do a quadriceps stretch standing on one leg and bending back the other one. This is quite simple. Just make sure you don't pull too hard, because you could injure your knees and your ankles.

Description: Quadriceps Stretch - Standing on one Leg

* Stand upright and bend back one leg. Keep your hips parallel and don't round your back. Actually arch back a little bit.
* Then grasp your ankle and pull your heel towards your glutes. Keep your knees next to each other and your thighs parallel. You can either hold the ankle with both hands or with one hand. Some people believe that you should not use both hands, because you would automatically pull too hard and injure your knee & ankle. Of course you can use both hands, but you should not squeeze your knees. I think the real reason why most people only use one hand is that they want to use the other hand to hold onto something.

Trainer advice: Quadriceps Stretch - Standing on one Leg

* There is one thing you should NOT do: Don't relax your ankle and don't let your toes point up. Flex your ankle so that your toes point down to the floor and grasp your foot at the ankle (close to the shin). Don't grasp your foot at the toes !
* Warm up before you start stretching.
* Only apply this quadriceps stretch statically. This exercise is not designed for isometric stretches, dynamic stretches and PNF.