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Resistance Band Prone Quad Stretch
A prone stretch using a resistance band to target the quadriceps and hip flexors, improving flexibility and reducing tension for better mobility after training or prolonged sitting.
About Exercise
Equipment
Bands
Difficulty
1/5 • Beginner
Primary Muscle Groups
Quads
Popularity Score
5
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
7/10Iliopsoas
Programming
Typical Rep Range
3-5 reps
Rest Between Sets
30-60 seconds • Between sides
How to Perform
Lie face down on a mat with legs extended. Loop a resistance band around one ankle and hold the other end with both hands behind you.
- Bend your knee to loop the band securely around your ankle.
- Grip the band with both hands and extend your arms.
- Gently pull your heel toward your glutes while pressing hips into the floor.
- Hold the stretch feeling tension in the front of your thigh.
- Breathe deeply and maintain a neutral spine.
- Slowly release the band and lower your leg.
- Switch sides after completing sets.
Coaching Tips
Form Cues
- Hips down flat
- Neutral spine always
- Even band tension
- Knee points down
- Breathe into stretch
- No twisting
Breathing
Inhale deeply to relax, then exhale as you deepen the stretch while bracing your core.
Tempo
0-30-0
Range of Motion
Bend the knee until the heel approaches the glutes or you feel a comfortable stretch in the front thigh, typically 90-120 degrees knee flexion without lower back arch.
Safety
Safety Notes
- Inspect band for damage before use
- Avoid if acute knee or hip injury
- Stop if sharp pain occurs
- Keep band tension below 2.5 times length
- Consult professional for existing conditions
- Maintain knee-hip alignment
Spotting
No spotting needed; perform solo with focus on controlled form.
Common Mistakes
- Arching lower back
- Jerking the band
- Rolling hips sideways
- Overstretching into pain
- Uneven band grip
- Lifting opposite leg
When to Avoid
- Acute knee injuries
- Lower back pain
- Recent hip surgery
- Quadriceps strains
Flexibility Needed
- Basic prone position comfort
- Shoulder extension for band hold
Build Up First
- Familiarity with static stretching
- Ability to lie prone without discomfort
Also known as
Banded Prone Quadriceps Stretch, Prone Quad Stretch with Band, Banded Lying Quad Stretch
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