How to do the quadriceps stretch
Stand tall, grab one ankle behind you and gently pull the heel toward your glutes. Keep the knees close together and push the hips slightly forward to deepen the stretch along the front of the thigh.
How long to hold it
The most common recommendation for a static quadriceps stretch is 30 seconds per side, repeated 4 times, with a short break to switch sides. That is exactly how this timer is pre-configured: press start and it counts every hold, tells you when to switch sides with a distinct sound, and gives you 20 seconds of rest after the final rep. Your eyes never leave the floor.
Common mistakes
Letting the knee drift out sideways, arching the lower back instead of tucking the pelvis, and yanking the ankle instead of easing into it.
Why it's worth doing
Quads shortened by sitting or cycling limit hip extension. Stretching them regularly improves stride length and takes pressure off the knees and lower back.
About this timer
ExtendTimer is a free stretching timer with sound cues for every phase: a steady tick while you hold, a count-in when you switch sides, and an alert on your final rep. It works offline, installs to your home screen like an app, and needs no account. Routines of up to two stretches are free forever; Pro ($4.99/month or $29.99/year) unlocks unlimited routines and the full sound studio.