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Upper Legs · Stability Ball
Exercise Ball Seated Quad Stretch
Exercise Ball Seated Quad Stretch is a beginner isolation flexibility exercise that works the quads (upper legs), with the hip flexors assisting. It needs a stability ball and a mat. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Stability Ball
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Hip Flexors · Iliopsoas
How to do Exercise Ball Seated Quad Stretch
- Sit on an exercise ball with your feet flat on the floor, hip-width apart.
- Slowly roll forward until your back is supported on the ball, keeping your shoulders and head relaxed on the ball, and place your arms at your sides for balance.
- Bend your left leg with your foot flat on the floor for support. Bend your right leg, placing the forefoot on the floor and the heel on the ball to feel the stretch in your right quadriceps.
- Hold the stretch for 15-30 seconds, breathing deeply and steadily. Slowly return to the starting position and repeat with the opposite leg.
Form tips
- Focus on deep, steady breathing, inhaling as you prepare to stretch and exhaling as you hold the stretch.
- Only stretch as far as is comfortable without causing pain or discomfort.
- Ensure the exercise ball is properly inflated to provide adequate support and stability.
Exercise Ball Seated Quad Stretch alternatives
More quads exercises
Exercise Ball Seated Quad Stretch FAQ
What muscles does Exercise Ball Seated Quad Stretch work?
Exercise Ball Seated Quad Stretch mainly works the quads in the upper legs (Quadriceps Femoris). The hip flexors work as secondary muscles.
What equipment do you need for Exercise Ball Seated Quad Stretch?
You need a stability ball and a mat.
How many sets and reps of Exercise Ball Seated Quad Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Exercise Ball Seated Quad Stretch good for beginners?
Yes. Exercise Ball Seated Quad Stretch is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Exercise Ball Seated Quad Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Exercise Ball Seated Quad Stretch?
Other exercises for the quads include All Fours Quad Stretch, Intermediate Hip Flexor and Quad Stretch, Crescent Moon Pose Quad Stretch and Crescent Moon Pose Quad Stretch With Block.
For developers
Use Exercise Ball Seated Quad Stretch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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