MOVEMENT GUIDE / STABLE SUPPORT
Supported standing quad stretch
Hold a stable support, bend one knee and gently hold the ankle behind you if comfortable. Keep the pelvis level. Start with 2 × 15 seconds per side.
Target muscles
Quads range of motion and movement control
Setup
Warm up with a few minutes of easy movement. Choose a supported position and a mild stretch, never pain.
Perform the move
Hold a stable support, bend one knee and gently hold the ankle behind you if comfortable. Keep the pelvis level. Start with 2 × 15 seconds per side. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice comfortable motion in the quads. This is general flexibility education, not a diagnosis-specific rehabilitation plan.
Common mistake
Losing balance to reach the foot
Alternative
Use a smaller supported range or ask a physiotherapist for an individual option.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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