Movement · Post-Walk Stretch
Quad Stretch
The Work · Move 4 of 8 · 30–35 sec each side
Why this one
The quads power you forward and up every hill. Releasing them after a walk keeps the knees tracking smoothly and heads off next-day stiffness.
How to do it
Stand tall (hold a wall for balance). Bend your right knee and catch your right ankle behind you. Keep your knees close together and stand tall. Switch sides.
Keep in mind
Tuck your tailbone slightly to feel it in 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? →