Movement · Strong Bones
Supported Standing Quad & Hip Flexor
Cool-Down · Move 14 of 15
Starting position
Stand tall next to a wall, holding it with one hand for balance.
Hold 30–45 sec each side
Breath — Slow, relaxed breathing
How to do it
Bend one knee and reach back to hold your ankle or pant cuff, gently drawing your heel toward your glutes, knees close together. Hold about 30 seconds, then switch.
Keep in mind
Push your hips slightly forward to deepen the stretch along the front of the thigh.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →