Beginner

Prone Quad Stretch

Lying face down keeps the hip extended, which loads the rectus femoris more than a standing pull ever can. That makes it the deepest option for stubborn front-thigh tightness after squats or sprints. Loop a strap around the ankle if you cannot comfortably reach your foot.

Equipment
Band, Body Weight
Body part
Quads
Type
Stretching
Muscles worked
Target
Rectus Femoris, Vastus Lateralis
Secondary
Sartorius

How to do it

  1. 1

    Lie face down with your legs straight and forehead resting on your free hand.

  2. 2

    Bend one knee and reach back to hold the ankle, or hook a strap around the foot.

  3. 3

    Draw the heel toward your glute until you feel a stretch down the front of the thigh.

  4. 4

    Keep both hip bones pressed into the floor so the hip stays extended.

  5. 5

    Hold for 30 seconds, breathing easily, then switch legs.

Tips

  • Keep your knees close together instead of letting the bent knee splay outward.
  • Press the hip of the stretched leg down to keep the low back from arching.
  • Use a strap for a relaxed hold if your quads or hip flexors are very tight.

Variations

Common mistakes

  • Propping up on the elbows to reach the ankle adds an arch to the low back, and avoiding exactly that was the reason for lying face down.
  • The strap sits around the toes rather than the forefoot, so the foot points and the pull lands across the front of the ankle instead of the thigh.
  • A pillow under the belly makes the position comfortable but tilts the pelvis and takes the hip out of extension, which is the one advantage this version has over a standing pull.
  • The shoulder gets cranked into an awkward reach to hold the ankle, and the hold ends because of the shoulder long before the quad has let go.

Frequently asked

How long should you hold the prone quad stretch?
Two or three rounds of 30 seconds per leg after training. Because you are lying down with nothing to balance, this is one you can afford to hold for a full minute when the quad is stubborn, and the last twenty seconds are usually where it gives. Daily is fine; quads take a long time to change.
What can I use instead of a band for the prone quad stretch?
A belt, a dog leash, a long sock or a jump rope all loop over the forefoot and give you something to pull on without twisting your shoulder to reach. If nothing like that is nearby, roll onto your side, where the foot comes closer to the hand and most people can reach the ankle unaided.
What is the prone quad stretch good for?
Keeping the hip pressed flat means the rectus femoris is lengthened across both the hip and the knee, which is why it reaches deeper than a standing pull for cyclists, runners and anyone who squats often. It is a poor choice if lying face down is uncomfortable for you, where the side-lying version does the same job. Back off the depth if the sensation shows up inside the knee rather than along the thigh.

Related exercises

Other movements among FitRay's 2,000+ exercises that load the same target muscle — same equipment and level first.

All Quads exercises