Standing quad stretch

Stand on one leg and draw the other heel toward your glutes to stretch the quads and hip flexors.

How to do it

1. 01Stand tall, touching a wall with one hand for balance if needed.
2. 02Bend one knee, hold the ankle or top of the foot and draw your heel toward your glutes.
3. 03Keep your knees together, lightly squeeze your glute and tuck your hips forward to feel the stretch in the front of your thigh.
4. 04Breathe steadily and relax; finish one side, then switch legs.

Common mistakes

• Arching the lower back — squeeze your glute and tuck your hips under.
• Knee drifting out or forward — keep it next to the other knee, pointing down.