Standing Quad Stretch
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Stand on one leg. Grip the opposite ankle with the same-side hand. Pull the heel toward the glute — feel the stretch at the front of the thigh. Keep the knees together — the stretching knee should not drift to the side. Stand tall — don't lean forward. Squeeze the glute of the stretching leg. Hold for the time prescribed on the workout card. Switch sides. Use a wall for balance if needed.
Why It Works
The standing quad stretch targets the rectus femoris — the quad head that crosses both the hip and knee — which becomes chronically shortened from the constant skating crouch. A tight rectus femoris pulls the pelvis into anterior tilt, compressing the lumbar spine and inhibiting glute activation. Regular stretching restores hip extension range and immediately improves skating stride length at the back of the push-off.
Hockey Transfer
Releases the quads after heavy lower body work — critical for knee health. If standing balance is an issue, hold a wall. The stretch matters more than the balance practice on this one.
Coaching Cues
- "Stand on one leg"
- "Pull heel to glute"
- "Keep knees together"
- "Stand tall. Balance or hold wall."
Common Mistakes
Knee drifting out to the side — keep knees together throughout. Leaning the torso forward — stay upright. The stretch comes from the hip, not the torso. Only 20-30 second holds — the rectus femoris needs 45+ seconds. Not squeezing the glute — the glute squeeze enhances the hip flexor stretch.
Progression / Regression
Couch stretch — significantly deeper rectus femoris stretch.
Lying quad stretch (lie on side, pull heel toward glute) — for those with poor balance.
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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