Stand tall near a wall or stable surface for balance support if needed.
Shift your weight onto your left foot, bending your right knee to bring your right heel toward your glute.
Reach back with your right hand and grasp your right ankle or the top of your foot.
Gently pull your heel closer to your glute until you feel a stretch in the front of your thigh.
Keep your knees close together and maintain an upright torso throughout the stretch.
Hold for 20-30 seconds, then release and repeat on the opposite side.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 2 sets of 20-second holds per side | Form mastery, neural adaptation |
| Intermediate | 3 sets of 30-second holds per side | Hypertrophy, moderate loading |
| Advanced | 3 sets of 45-second holds per side | Strength, high intensity/volume |