On-Your-Back Quad Stretch

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Exercise overview

Training details

Quadriceps Hip Flexors

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

01Lie on your back near the edge of a stable bench and draw one knee firmly toward your chest.
02Let the opposite thigh extend off the edge while keeping your pelvis stable.
03Bend the hanging knee and hold its ankle with the same-side hand.
04Guide the heel toward your glute until you feel a comfortable stretch along the front thigh.
05Keep your lower back quiet, release slowly, and switch sides.

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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 variationAll-Fours Quadriceps 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 substituteSaddle Pose

Comparable substituteProne Quadriceps Stretch

Comparable substituteThomas Stretch

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