Mobility & stretching

Supported Front-Thigh Stretch

Hold a stable support with one hand. Bend the other knee and hold the ankle only if you can reach it while steady. Keep the knees close and your body upright without arching your lower back, feeling a gentle stretch at the front of the thigh. Hold this position and breathe naturally, then release steadily and change sides.

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Gently stretch the front of your thigh.

How to do it

  1. Hold a stable support with one hand and bend the other knee. Use your free hand to hold that ankle only if you can reach it while steady; otherwise skip the action.
  2. Keep your knees close and stand upright without arching your lower back. Hold a gentle stretch at the front of the thigh while breathing naturally.
  3. Lower your foot carefully and regain a steady stance before switching sides.

Make it easier

  • Bend the knee less. Skip this action if you cannot reach the ankle steadily; do not force the reach.

Common mistakes

  • Do not arch the back strongly or pull the knee out to the side.

When to stop or adjust

  • Stop or modify for pain, dizziness or inability to control the movement.
  • Skip this movement if you cannot securely reach your ankle. Do not swing the leg to grab it or pull on the knee.