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Quadriceps · Intermediate

Saddle Pose

Reclined kneeling stretch for the quadriceps and front of the hips, supported at a pain-free depth.

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Saddle Pose demonstration

Exercise overview

Training details

QuadricepsHip Flexors

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Kneel with the knees comfortably spaced and the feet outside the hips, using padding beneath the knees if needed.
  2. 02Lower the hips toward the floor between the heels only as far as the knees remain comfortable.
  3. 03Keep the pelvis neutral and lean backward onto the hands, forearms, or a bolster according to mobility.
  4. 04Maintain a gentle stretch through the quadriceps and front of the hips without sharp knee or lower-back discomfort.
  5. 05To exit, press into the hands, return upright slowly, and bring the legs forward one at a 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 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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