PILATES MOTION ATLAS

Supported Standing Quadriceps Stretch | Self-stretch in 3D

Supported Standing Quadriceps Stretch: standing (wall), quadriceps. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Supported Standing Quadriceps Stretch — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Standing (wall) · Quadriceps

A self-stretch for the quadriceps. Support your body and stay within a comfortable range.

Starting position

Stand side-on to a wall and place the hand nearer the wall on it. Bend the other knee, loop a towel around the ankle and hold it with the hand on the same side. If you can reach your ankle, you may hold it directly.

Movement phases

1. Find your support

Balance with the hand on the wall and the sole of the standing foot.

2. Draw the heel in

Keeping both knees together, bring the heel towards your buttock.

3. Hold the stretch

Without arching your lower back, stop where you feel a stretch in the front of the thigh.

4. Lower the foot

Loosen the towel and lower the foot to the floor.

What to check yourself

Check that the bent knee is not moving forwards or outwards, and that you are not arching your lower back to make the stretch look deeper.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Kent Community Health NHS — Stretching exercises ↗
Calf using a wall (knee straight and bent), back of the thigh lying down and using a step, front of the thigh supported by a wall, and front of the hip in half-kneeling.

Worcestershire Acute Hospitals NHS — Stretching Exercises (Physiotherapy) ↗
Self-stretches for the neck, shoulder, elbow and wrist; knee rolls and knee hugs lying down; inner thigh; lifting the chest lying face down; front of the hip at the edge of a bed; front and back of the thigh; and calf.

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