Stretching

Lying Prone Quadriceps

The lying prone quadriceps is an expert stretching exercise for your quads, using just your body weight.

Main muscles
Quads
Equipment
Body weight
Level
Expert
Lying Prone Quadriceps, starting position
Start
Lying Prone Quadriceps, end position
Finish

How to do it

  1. Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. Your partner should hold the knee and ankle. This will be your starting position.
  2. Attempt to extend your knee while your partner prevents any actual movement.
  3. After 10-20 seconds, relax your muscles as your partner gently pushes the foot towards your glutes, further stretching the quadriceps and hip flexors.
  4. After 10-20 seconds, switch sides.

Alternatives to the lying prone quadriceps

All Fours Quad Stretch Body weight Frog Hops Body weight Iron Crosses (stretch) Body weight Kneeling Hip Flexor Body weight Looking At Ceiling Body weight On Your Side Quad Stretch Body weight