We all need somebody—or something—to lean on. And for this classic quad stretch, a wall, a lamppost, a tree, or, yes, even a stationary friend will do.
Step 1: Face wall Stand facing a wall, and place your right hand against it for support.
TIP: This is a great stretch to do at the office to take a break from sitting.
Step 2: Hold foot against butt Bend your right knee, bring your right foot up to your butt, and grab a hold of this foot with your left hand. The knee should feel like it is bent at a natural angle.
Step 3: Pull heel Gently pull your heel to your buttock until you feel slight tension, and push your pelvis forward.
Step 4: Hold stretch Hold this stretch for 10-20 seconds.
Step 5: Repeat w/ other leg Release your right leg to the floor, place your left hand against the wall, and repeat the stretch with your left leg.
Step 6: Repeat w/ right leg Release your left leg to the floor and repeat the stretch on your right leg again. This time go a bit further into the stretch until you feel a comfortable tension. Hold for up to 30 seconds.
Step 7: Repeat w/ left leg Release your right leg to the floor and repeat the stretch on your left leg again. This time go a bit further into the stretch until you feel a comfortable tension. Hold for up to 30 seconds.
Step 8: Release stretch Release your left leg to the floor. Isn't it nice to have unconditional support?
FACT: Your quads, or quadriceps femoris, are the biggest muscle group in your body.