# Half Kneeling Wall Quad Stretch

A half-kneeling stretch for the quads and hip flexors of the rear leg, with the rear knee on the floor near a wall and that shin resting up the wall. The deep knee bend stretches the front of the thigh more than a standard kneeling hip flexor stretch.

- Intermediate · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/bulgarian-split-squat-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/half-kneeling-wall-quad-stretch/

## Muscles worked

- Quads: 9/10
- Hip flexors: 8/10
- Glutes: 3/10

## How to do the Half Kneeling Wall Quad Stretch

1. Kneel on one knee, foot forward, front knee bent at a right angle.
2. Rear knee near the wall, slide that shin up the wall.
3. Keep your torso tall and your hands on your front knee.
4. Hold, breathing steadily, then switch to the other side.

### Full technique — 6 steps

1. Kneel with one knee down and the other foot forward, front knee bent about 90 degrees.
2. Move back until the rear knee is on the floor close to the wall behind you.
3. Slide the rear shin up the wall so the top of that foot rests against it.
4. Keep your torso upright and rest your hands on your front knee.
5. Keep the glute of the kneeling leg squeezed to prevent your lower back from arching.
6. Hold the position while breathing steadily, then switch sides and repeat.

## Common mistakes

- Arching the lower back
- Leaning torso too far forward
- Letting front knee drift inward
- Placing the knee too far from the wall

## Form cues

- Squeeze back-leg glute
- Stay tall through torso
- Keep hips square
- Rear shin up the wall

## How much to do

- **Strength**: 2 sets of 20–30 reps · rest 30 s · 5–6 reps in reserve
- **Muscle growth**: 2–3 sets of 30–45 reps · rest 30 s · 5 reps in reserve
- **Endurance**: 2–3 sets of 30–60 reps · rest 20 s · 5–6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Half Kneeling Wall Quad Stretch work?

Primary: Quads 9/10, Hip flexors 8/10. Also works: Glutes 3/10.

### When should I do the Half Kneeling Wall Quad Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 4 min with rest.

### How many sets and reps of the Half Kneeling Wall Quad Stretch?

Strength: 2 sets of 20–30 reps, rest 30 s, 5–6 reps in reserve. Muscle growth: 2–3 sets of 30–45 reps, rest 30 s, 5 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 20 s, 5–6 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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