Target Muscle

    Quads

    Equipment

    Machine

    Difficulty

    Beginner

    Category

    Stretching

    LegsMachine

    Prone Lying Quads Stretch

    The assisted prone lying quads stretch is a flexibility exercise targeting the quadriceps, performed by lying face down and using your hand to gently pull your foot towards your glutes, stretching the front of the thigh.

    Also Works

    HamstringsGlutes

    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.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Quads Exercises

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