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Prone Quadricep Stretch
A bodyweight static stretch performed lying face down that targets the quadriceps to improve knee and hip mobility and reduce thigh stiffness, ideal for runners, cyclists, and those with balance issues.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Quads
Secondary Muscles
Hip Flexors, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hip Flexors
5/10Iliopsoas
Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
30-60 seconds • Rest between sides or sets to allow recovery
How to Perform
Lie face down on a mat with legs extended straight back, hip-width apart, and head resting on folded arms.
- Bend one knee and bring heel toward glutes.
- Reach back with same-side hand to grasp ankle or foot.
- Gently pull heel closer to buttocks until you feel a stretch in the front thigh.
- Keep hips pressed into the mat and knees together.
- Hold the position steadily.
- Release slowly and lower the leg.
- Repeat on the opposite side.
Coaching Tips
Form Cues
- Hips down
- Knees aligned
- Breathe deeply
- Gentle pull only
- Neutral spine
- Relax shoulders
Breathing
Inhale deeply through the nose, then exhale slowly through the mouth to relax into the stretch and maintain a braced core.
Tempo
0-30-0
Range of Motion
Bend knee until heel approaches glutes or you feel gentle tension in the quadriceps, with thigh parallel to floor if using hip extension variation, without arching the lower back.
Safety
Safety Notes
- Avoid if acute knee or hip injury exists
- Do not stretch to pain
- Warm up first with light activity
- Keep non-stretching leg straight
- Use strap if unable to reach foot
- Consult professional for post-surgery
Spotting
No spotting required; self-performed stretch. Use a wall or partner for assisted pull if needed, but prioritize comfort and form.
Common Mistakes
- Arching lower back
- Pulling too forcefully
- Knees drifting apart
- Holding breath
- Uneven hips
- Stretching cold muscles
When to Avoid
- Acute knee injury
- Hip impingement
- Lower back pain
- Recent surgery in lower body
Flexibility Needed
- Ability to lie prone comfortably
- Basic hip flexion range
- Shoulder extension to reach foot
Build Up First
- Familiarity with basic stretching form
- Warm muscles before starting
Also known as
Prone Quad Stretch, Lying Quadriceps Stretch, Supine Quad Stretch
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