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
Lie face down on the ground with your legs extended.
2
Bend your left knee and reach back with your left hand to grab your left foot or ankle.
3
Gently pull your left foot towards your glutes, feeling a stretch in your left quad.
4
Hold the stretch for 20-30 seconds, then release.
5
Repeat with your right leg.
Pro Tips
•Lie face down and pull your heel gently toward your glutes, keeping your hips pressed flat against the floor.
•If you can't reach your foot with your hand, use a towel or strap looped around your ankle.
•Engage your abs to prevent your lower back from arching as you pull the heel closer.
Common Mistakes
•Lifting the hip off the ground as you pull the foot back, which shifts the stretch from the quad to the hip flexor.
•Pulling too aggressively, which can strain the knee or quad tendon.
•Arching the lower back excessively, which compresses the lumbar spine instead of stretching the quad.