Standing Elevated Quad Stretch
How to do the Standing Elevated Quad Stretch
- 1
Start by standing with your back about two to three feet away from a bench or step.
- 2
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.
- 3
Keep your supporting knee slightly bent and avoid letting that knee extend out beyond your toes. Switch sides.
How to program the Standing Elevated Quad Stretch
Sets and reps
As an isolation movement, the Standing Elevated Quad Stretch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Standing Elevated Quad Stretch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Standing Elevated Quad Stretch work?
The Standing Elevated Quad Stretch primarily targets the Quadriceps.
What equipment do I need for the Standing Elevated Quad Stretch?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Standing Elevated Quad Stretch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
