A Human Web
Join

Stretches

Quad stretches

Quad stretches bend the knee and extend the hip: standing quad stretches, couch stretches and kneeling lunges.

44 moves39 with 3D demosBeginner 16Intermediate 25Advanced 3

Beginner quad stretches 16

Chair pose (Utkatasana) demonstrated on the 3D figure3D demoChair pose (Utkatasana)Beginner · No equipmentGoddess pose (Utkata Konasana) demonstrated on the 3D figure3D demoGoddess pose (Utkata Konasana)Beginner · No equipmentHalf-kneeling hip flexor stretch demonstrated on the 3D figure3D demoHalf-kneeling hip flexor stretchBeginner · No equipmentLow lunge (Anjaneyasana) demonstrated on the 3D figure3D demoLow lunge (Anjaneyasana)Beginner · No equipmentQuadruped Wrist Rocks demonstrated on the 3D figure3D demoQuadruped Wrist RocksBeginner · No equipmentSeated twist, bottom leg straight demonstrated on the 3D figure3D demoSeated twist, bottom leg straightBeginner · No equipmentSit squat (partial squat) demonstrated on the 3D figure3D demoSit squat (partial squat)Beginner · No equipmentStanding Quad Stretch demonstrated on the 3D figure3D demoStanding Quad StretchBeginner · A wallKnee Circles demonstrated on the 3D figure3D demoKnee CirclesBeginner · No equipmentKneeling Hip Flexor demonstrated on the 3D figure3D demoKneeling Hip FlexorBeginner · Other / check instructionsLooking At Ceiling demonstrated on the 3D figure3D demoLooking At CeilingBeginner · Other / check instructionsOn Your Side Quad Stretch demonstrated on the 3D figure3D demoOn Your Side Quad StretchBeginner · Other / check instructions

Intermediate quad stretches 25

Bow pose (Dhanurasana) demonstrated on the 3D figure3D demoBow pose (Dhanurasana)Intermediate · No equipmentCamel pose (Ustrasana) demonstrated on the 3D figure3D demoCamel pose (Ustrasana)Intermediate · No equipmentCouch stretch demonstrated on the 3D figure3D demoCouch stretchIntermediate · A wallDeep squat hold demonstrated on the 3D figure3D demoDeep squat holdIntermediate · No equipmentExtended side angle (Utthita Parsvakonasana) demonstrated on the 3D figure3D demoExtended side angle (Utthita Parsvakonasana)Intermediate · No equipmentHalf frog pose (Ardha Bhekasana) demonstrated on the 3D figure3D demoHalf frog pose (Ardha Bhekasana)Intermediate · No equipmentHero Pose (Virasana) demonstrated on the 3D figure3D demoHero Pose (Virasana)Intermediate · No equipmentHigh lunge (crescent lunge, Ashta Chandrasana) demonstrated on the 3D figure3D demoHigh lunge (crescent lunge, Ashta Chandrasana)Intermediate · No equipmentHumble warrior (Baddha Virabhadrasana) demonstrated on the 3D figure3D demoHumble warrior (Baddha Virabhadrasana)Intermediate · No equipmentOne-legged bow (half locust) demonstrated on the 3D figure3D demoOne-legged bow (half locust)Intermediate · No equipmentReverse lunge with rotation demonstrated on the 3D figure3D demoReverse lunge with rotationIntermediate · No equipmentReverse warrior (Viparita Virabhadrasana) demonstrated on the 3D figure3D demoReverse warrior (Viparita Virabhadrasana)Intermediate · No equipment

Advanced quad stretches 3

Dancer pose (Natarajasana) demonstrated on the 3D figure3D demoDancer pose (Natarajasana)Advanced · No equipmentWarrior III (Virabhadrasana III) demonstrated on the 3D figure3D demoWarrior III (Virabhadrasana III)Advanced · No equipmentKing Dancer Pose (full Natarajasana, both hands overhead)Expert · No equipment

Workouts that use them

Narrow it down

More stretches

Questions people ask

What are good quad stretches for beginners?

Start with moves graded easy, such as Chair pose (Utkatasana), Goddess pose (Utkata Konasana), Half-kneeling hip flexor stretch. There are 16 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do quad stretches at home without equipment?

Yes. 32 of the 44 moves here need nothing but your body, a floor, a wall or a step, for example Chair pose (Utkatasana), Goddess pose (Utkata Konasana), Half-kneeling hip flexor stretch.

What are the hardest quad stretches?

Moves graded advanced or expert include King Dancer Pose (full Natarajasana, both hands overhead). Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.