Prone Butt Kicks

All-Levels
Written By Danielle Enos (Dani Winks)

Flexopedia > Quads

Prone Butt Kicks

Muscle Group Stretched: Quads

Muscle Group Strengthened: Hamstrings

Type of Stretch: Active Dynamic

Difficulty: All Levels

Suggested Prerequisites: none

This variation of the (passive) prone quad stretch makes it an active drill by adding a hamstring engagement component.

How To

Step 1

Start lying on your stomach, with legs splayed hip-width apart on the floor.

Step 2

Bend one knee and squeeze the heel towards your butt as much as you can - you should feel a strong contraction in the back of your thigh (in your hamstrings) and a stretch through the front of your thigh (in your quads), then relax your shin back down to the floor.

Repeat for 8-12 reps.

Modifications

Need to make it easier?

Make it a passive stretch - grab your ankle (or a strap) to hold the leg in a (passive) prone quad stretch.

Want to make it harder?

Lift the working leg’s knee off the floor. Lifting the knee will require you to engage your glutes (and even your hamstrings more), pulling your leg into hip extension, giving your hip flexors a bit of a stretch as well.

 
 
Danielle Enos (Dani Winks)

Dani is a Minneapolis-based flexibility coach and professional contortionist who loves sharing her enthusiasm for flexibility training with the world.

https://www.daniwinksflexibility.com
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Prone Quad Contract-Relax (PNF)
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Kneeling Lunge Quads Contract-Relax (PNF)