Legs · Other · Isolation · Beginner

On-Your-Back Quad Stretch

On-Your-Back Quad Stretch, start position
Start
On-Your-Back Quad Stretch, end position
End
FrontBack
Primary
Main muscles
Quads

How to do it

  1. Lie on a flat bench or step, and hang one leg and arm over the side.
  2. Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back.
  3. Pull the belly button to the spine to stay in neutral. Press your foot down and into your hand. To add the hip stretch, lift the hip of the leg you're holding up toward the ceiling.
  4. Switch sides.

Swaps on other equipment

Each has the quads as its main muscle, on a different piece of equipment.

Other quad exercises

Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake