Standing Dancer's Quad Stretch

Execution

1. Bend the other knee behind you and grab the top of that foot or the ankle with the hand on the same side.
2. Draw the heel toward your glute, keeping the knees close together instead of letting the bent knee flare out.
3. Squeeze the glute of the standing leg gently and push the hips forward slightly to deepen the stretch at the front of the thigh.
4. Let the free arm reach overhead or out in front to help with balance.
5. Hold for 20-30 seconds while breathing steadily; if you lose balance, tap the raised foot down lightly and step back into the stretch.
6. Lower the leg, switch sides and hold the same time on the other leg.

Quick cues

• Lock your eyes on one fixed point.
• Keep the knees close together.
• Squeeze the standing glute, then push hips.
• Wobbling means a light tap down.
• Soften the standing knee, don't lock it.

Common faults

• Fault: Losing balance and hopping around to stay upright

  Fix: Practice near a wall or chair back so a hand is always within reach, and start with a shorter hold time.

• Fault: Arching the lower back instead of squeezing the glute to push the hips

  Fix: Squeeze the standing glute first, then push the hips forward only a small amount.

• Fault: The bent knee flaring out wide to the side

  Fix: Actively draw the knees together before pulling the heel toward the glute.

• Fault: Yanking the heel in hard with the hand until the knee hurts

  Fix: Ease the pull to a level that is a mild stretch in the thigh; knee joint pain means the pull has gone too far.