Prone Quad Stretch
Prone Quad Stretch
Muscle Group Stretched: Quads
Muscle Group Strengthened: n/a
Type of Stretch: Passive Static
Difficulty: All Levels
Suggested Prerequisites: none
This is a classic “passive” (relaxed) stretch for the quadriceps that can easily scale for any flexibility level. I prefer this to a standing quad stretch for beginners / stiffer students because it’s easier to modify with a strap. There are also various ways you can make this stretch more “active” and work on your strength in this range of motion.
How To
Step 1
Start lying down on the floor, with legs hip-width apart.
Step 2
Bend one knee and reach back to grab your ankle (or if you can’t reach, loop a strap around your ankle and grab the strap) and pull your heel towards your butt. You should be feeling a stretch through the front of your thigh (in your quads). If you’re not feeling much of a stretch, actively tuck your tailbone down towards the floor.
If you are very flexible and your heel can comfortably touch your butt even when your tailbone is tucked, you can bring the heel to the outside of your hip and press the foot towards the floor (only if that feels OK on your knee!)
Hold for 20-30 seconds.
Modifications
Need to make it easier?
Keep it gentle! Be careful not to pull too hard on your leg if you’re getting any knee pain.
Want to make it harder?
Elevate your back leg by actively lifting you knee off the ground, or placing a block under your thigh. Lifting the back leg puts your hip into extension, increasing the stretch on your rectus femoris (the quad muscle that stretches across the front of your hip).
Related Content
Flexopedia: Prone Quad Contract-Relax (PNF)
Flexopedia: Hero Pose
Blog Post: 5 Beginner-Friendly Quad Stretches
Blog Post: Advanced Quad and Hip Flexor Stretches for Contortion
