Seated Rear Step Quad Stretch
Seated variation that gently stretches the quadriceps and hip flexors.
LegsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: quads. Secondary: hip flexors |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 30 seconds |
| Estimated calories burned | ~10 kcal |
| Equipment | None needed |
How to do it
- Sit on a bench or chair.
- Step one foot back or position the leg to stretch the quad.
- Gently lean or hold to feel the stretch.
- Keep the torso upright.
- Switch sides and repeat.
Coaching tips
Benefits
Seated variation that gently stretches the quadriceps and hip flexors.
Common mistakes
Avoid forcing the stretch into pain.
Make it harder
Increase hold time or gentle intensity.
Make it easier
Reduce the range.
Breathing
Breathe deeply and relax into the stretch.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.