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Upper Legs · Body Weight
Lying Face Down Quadriceps Stretch
Lying Face Down Quadriceps Stretch is a beginner isolation flexibility exercise that works the quads (upper legs), with the hip flexors assisting. It needs no equipment beyond your own body weight. 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
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Quadriceps
Secondary muscles
- Hip Flexors
How to do Lying Face Down Quadriceps Stretch
- Lie face down on the floor.
- Bend one knee and reach back to hold your ankle or foot.
- Gently pull your heel toward your glute until you feel a stretch in the front of your thigh.
- Hold, then switch sides.
Form tips
- Keep your hips pressed into the floor.
- Use a strap if you can't reach your foot.
Lying Face Down Quadriceps Stretch alternatives
More quads exercises
Lying Face Down Quadriceps Stretch FAQ
What muscles does Lying Face Down Quadriceps Stretch work?
Lying Face Down Quadriceps Stretch mainly works the quads in the upper legs. The hip flexors work as secondary muscles.
What equipment do you need for Lying Face Down Quadriceps Stretch?
None. Lying Face Down Quadriceps Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Lying Face Down Quadriceps 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 Lying Face Down Quadriceps Stretch good for beginners?
Yes. Lying Face Down Quadriceps Stretch is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Lying Face Down Quadriceps 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 Lying Face Down Quadriceps Stretch?
Other exercises for the quads include Exercise Ball Seated Quad Stretch, Foam Roller Lateral Quads, Foam Roller Quads- and Plate Squat Hold Reach.
For developers
Use Lying Face Down Quadriceps 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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