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Movement · Upper Legs

Assisted Prone Lying Quads Stretch

Lie face down on the ground with your legs extended. Bend your left knee and reach back with your left hand to grab your left foot or ankle. Gently pull your left foot towards your glutes, feeling a stretch in your left quad. Hold the stretch for 20-30 seconds, then release. Repeat with your right leg.

TargetQuads
Equipmentassisted
Body partUpper Legs

Technique

How to Perform

  1. 1

    Lie face down on the ground with your legs extended.

  2. 2

    Bend your left knee and reach back with your left hand to grab your left foot or ankle.

  3. 3

    Gently pull your left foot towards your glutes, feeling a stretch in your left quad.

  4. 4

    Hold the stretch for 20-30 seconds, then release.

  5. 5

    Repeat with your right leg.

Muscles worked

Target and supporting

Target

Quads

Secondary

HamstringsGlutes

Training plans

Found in these plans

No current ScoreDive plan references this exercise.

Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.