Standing Forward Quad Fold
Challenge your balance and flexibility. This advanced move deepens your quad and hip flexor stretch while strengthening your standing leg and core through a controlled hip hinge.
The Standing Forward Quad Fold mainly works the quads, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Standing Forward Quad Fold Muscles Worked
Primary
Quads (quadriceps femoris)
Secondary
Hamstrings; Hip Flexor (iliopsoas)
How to do the Standing Forward Quad Fold
Setup
Standing tall, engage your core and find a stable balance on one leg. Lift the opposite foot behind you, grasping the ankle with the same-side hand while keeping the knee pulled close to the standing leg.
Movement
Maintain a strong, straight back and neutral spine throughout the movement.
Hinge at the hips, slowly leaning your torso forward while extending your non-standing leg back and up, intensifying the stretch in the quads and hip flexors of the bent knee.
Keep your standing leg slightly soft at the knee (not locked out) for stability.
Lower your upper body until your torso is parallel to the ground, or until you feel a deep stretch through the posterior chain and quad.
Control your descent and ascent with your glutes and hamstrings.
Return to the starting upright position with control.
Standing Forward Quad Fold FAQs
What muscles does the Standing Forward Quad Fold work?
The Standing Forward Quad Fold mainly works the quads, with help from the hamstrings and core. The main muscles are the quadriceps femoris.
What equipment do you need for the Standing Forward Quad Fold?
None. The Standing Forward Quad Fold is a bodyweight exercise, so you can do it anywhere.
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