Prone Quad Contract-Relax (PNF)
Prone Quad Contract-Relax (PNF)
Muscle Group Stretched: Quads
Muscle Group Strengthened: Quads
Type of Stretch: Active Static
Difficulty: All Levels
Suggested Prerequisites: none
This variation of the traditionally passive prone quad stretch turns it into an active exercise for strengthening the quads. By doing a couple of sequential rounds of contracting the quads (while they’re in the stretched position), with relaxing the quads, we can both strengthen the quads at their end range, and teach our body that it is safe to let us find a deeper stretch.
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!)
Step 3
Now it’s time to contract! Holding the shin in the same position (don’t let it move), kick your ankle into your hand (or strap) to contract your quads. You should feel the front of your thigh, which is currently in a stretched position, engage to contract.
Hold this contraction for 10 seconds.
Step 4
After 10 seconds, relax the thigh (but don’t let go of the ankle), and just hold your leg in the (relaxed) passive stretch. If it feels more comfortable, try to pull that heel in even closer to your butt to deepen the stretch.
Hold the passive/relaxed stretch for 20 seconds.
Step 5
Repeat for 2-3 more rounds of contracting your quads for 10 seconds, then relaxing your quads for 20 seconds, trying to pull them into a deeper stretch. Try to remain in the stretched position throughout the exercise (don’t come out of the stretch in between rounds of contracting/relaxing).
Modifications
Need to make it easier?
Make it a passive stretch. Do a relaxed prone quad stretch instead.
Want to make it harder?
Elevate your back leg by actively lifting you knee off the ground, or placing a block under your thigh to lift the knee. 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 Stretch
Flexopedia: Prone Butt Kicks
Blog Post: 5 Beginner-Friendly Quad Stretches
Blog Post: Advanced Quad and Hip Flexor Stretches for Contortion
