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Quadriceps · Beginner

Kneeling Lean Back Stretch

Tall-kneeling backward lean for controlled quadriceps and front-of-hip length.

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Kneeling Lean Back Stretch demonstration

Exercise overview

Training details

QuadricepsHip Flexors

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Kneel tall with the knees about hip width apart and the tops of the feet resting comfortably on the floor.
  2. 02Squeeze the glutes and brace the abdomen so the hips remain fully extended.
  3. 03Lean the entire body backward from the knees while keeping a straight line from shoulders to knees.
  4. 04Stop when a manageable stretch is felt through the quadriceps and front of the hips.
  5. 05Return upright slowly by engaging the quadriceps, or hold the position for the prescribed time.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSaddle PoseRelated variationHeel Sit Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAll-Fours Quadriceps StretchComparable substituteOn-Your-Back Quad StretchComparable substituteProne Quadriceps Stretch

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