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Seated Quadricep Stretch
A bodyweight stretch that lengthens the quadriceps and hip flexors to improve knee and hip flexibility; used for recovery, tension relief, and injury prevention.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Quads, Hip Flexors
Secondary Muscles
Glutes
Popularity Score
7
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
8/10Iliopsoas
Glutes
4/10Programming
Typical Rep Range
2-5 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on the floor with both legs extended. Bend one knee, place foot near buttocks, and grasp ankle with hand.
- Extend legs straight in front.
- Bend right knee, foot toward buttocks.
- Grasp right ankle or use strap.
- Pull heel gently toward buttocks.
- Keep torso upright, hips level.
- Hold stretch 20-30 seconds.
- Switch sides and repeat.
Coaching Tips
Form Cues
- Back straight
- Hips square
- Breathe evenly
- Gentle pull only
Breathing
Inhale to prepare, exhale to deepen the stretch while maintaining steady breaths.
Tempo
0-0-20
Range of Motion
Heel moves toward buttocks until mild stretch felt in front thigh; avoid pain or knee strain.
Safety
Safety Notes
- Avoid if knee or hip injury present
- Ease out if pain occurs
- Consult professional for recent surgery
- Keep stretch gentle, no bouncing
Spotting
No spotting required; self-assisted with strap if needed.
Common Mistakes
- Bouncing into stretch
- Arching lower back
- Twisting torso
- Forcing beyond comfort
When to Avoid
- Knee injuries
- Hip flexor strains
- Recent ankle surgery
- Severe quadriceps tears
Flexibility Needed
- Basic hip and knee flexion
- Ability to sit on floor
Also known as
Seated Quad Stretch, Floor Quad Stretch
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