FIXIT is an AI-powered health and fitness tracking app. Log workouts, nutrition, water, and body metrics, analyze your exercise form with AI pose detection, and visualize your progress over time — all in one place.

How does AI form analysis work?

FIXIT uses AI pose detection (TensorFlow MoveNet) to track 17 body keypoints from your camera. It analyzes joint angles, posture, and movement to score your form and flag issues like knee cave or forward lean — instant feedback, no coach required.

What can I track in FIXIT?

Workouts and exercises, food and calories, water intake, body-composition metrics (weight, body fat, InBody results), pain, and progress charts — with 100+ guided exercises.

How much does FIXIT cost?

FIXIT is free to start with core tracking. Basic is $7/month (full exercise library, unlimited sessions, progress charts) and Pro is $15/month (AI form scoring, video recording, 3D visualizations, and programs).

Is my health data private?

Yes. Your health data is stored securely and never sold. You control your account and can export or delete your data at any time.

🦵 Standing Quad Stretch

The Standing Quad Stretch is a beginner knee exercise that targets the quadriceps and hip flexors. Static stretch for the front of the thigh. Essential after a run. It's commonly prescribed during rehabilitation for ACL Reconstruction, Patellofemoral Pain, and IT Band Syndrome, and for general conditioning. Below is how to perform the Standing Quad Stretch with correct form, plus the benefits, common mistakes, and how many reps to aim for.

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Benefits of the Standing Quad Stretch

Strengthens and activates the quadriceps and hip flexors
Improves flexibility
Supports recovery and rehab for ACL Reconstruction, Patellofemoral Pain, and IT Band Syndrome
Great for general conditioning and everyday strength
Can be done at home with no equipment
Performed standing, so it's easy to set up

How to do the Standing Quad Stretch

Stand near a wall for balance
Bend one knee and grab your ankle behind you
Pull your heel gently toward your buttock
Keep knees together and tuck your tailbone
Hold 30 seconds, switch sides

How many reps & sets

A common starting point is 2 sets of 1 rep, holding each for about 30 seconds. Progress gradually and stop if you feel sharp pain.

Form tips

Don't yank — gentle pull
Squeeze the glute on the stretching side to deepen

Muscles worked

Quadriceps, Hip flexors

When to be cautious

Acute knee pain

Who should do the Standing Quad Stretch?

The Standing Quad Stretch is often included in programs for people recovering from ACL Reconstruction, Patellofemoral Pain, and IT Band Syndrome, as well as anyone training for general conditioning, and for anyone wanting to strengthen the knee. It's rated beginner.

Standing Quad Stretch — FAQ

What muscles does the Standing Quad Stretch work?

The Standing Quad Stretch primarily targets the quadriceps and hip flexors.

How many sets and reps of the Standing Quad Stretch should I do?

A common starting point is 2 sets of 1 rep, holding each for about 30 seconds. Progress gradually and stop if you feel sharp pain.

Is the Standing Quad Stretch good for ACL Reconstruction?

Yes — the Standing Quad Stretch is commonly used in rehab for ACL Reconstruction and Patellofemoral Pain. Confirm with your clinician before starting, especially if you have pain.

Do I need equipment for the Standing Quad Stretch?

No — the Standing Quad Stretch needs no equipment and can be done at home.

When should I avoid the Standing Quad Stretch?

Take care or skip it if you have: acute knee pain. When in doubt, check with your physiotherapist.

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Related Knee exercises

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