Stretching · Level 1
Standing quad stretch
Standing, bring your heel to your glute holding your instep.
- Suggested dose
- 1 × 30 s per side · 5s rest
- Equipment
- No equipment · or · Clear wall
- Works
- Quadriceps, Hip flexors
- Pattern
- Mobility
How to do it
- Lean on the wall.
- Hold your instep and bring your heel toward your glute.
- Knees together, pelvis slightly tucked.
Key points
- Squeeze the glute on the stretched side
- Don’t arch your back
Common mistakes
- Knee drifting out to the side
Why it helps your tennis
The quads work on every stop: give them back their length after the match.
Source: Complete Conditioning for Tennis, ch. 5
Related exercises
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.
- Lunge with rotationForward lunge and trunk rotation toward the front leg.