How to do it
Keep your standing leg slightly bent and stacked over the ankle.
- 1
Stand upright and hold onto a stable surface if needed for balance.
- 2
Bend one knee and bring your heel towards your glutes.
- 3
Grasp your ankle with your hand and gently pull to increase the stretch.
- 4
Hold for 20-30 seconds, then release and switch legs.
Expert tip
Perform the stretch in a slow and controlled manner to prevent injury and to effectively lengthen the quadriceps muscles.
Common mistakes
- ✕Yanking the ankle up sharply
- ✕Letting the knee drift out to the side
- ✕Arching the lower back during the pull