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Upper Legs · Body Weight
Lying Quadriceps Stretch
Lying Quadriceps Stretch is a beginner isolation flexibility exercise that works the quads (upper legs), with the hip flexors assisting. It needs only 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
- Body Weight
- 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 Lying Quadriceps Stretch
- Lie face down on the floor with your legs extended straight and your arms resting by your sides.
- Bend your right knee and reach back with your right hand to grasp your right ankle or foot.
- Gently pull your right foot towards your glutes, feeling the stretch in your right quadriceps. Keep your hips pressed into the floor.
- Hold the stretch for 15-30 seconds, then slowly release your right foot and return to the starting position. Repeat the stretch on your left leg. Alternate sides for the desired number of repetitions.
Form tips
- Keep your hips pressed into the floor to maximize the stretch in your quadriceps and avoid straining your lower back.
- Move slowly and with control to avoid any sudden movements that could cause strain.
- If you cannot reach your foot comfortably, use a towel or strap around your ankle to assist with the stretch.
Lying Quadriceps Stretch alternatives
More quads exercises
Lying Quadriceps Stretch FAQ
What muscles does Lying Quadriceps Stretch work?
Lying Quadriceps Stretch mainly works the quads in the upper legs (Quadriceps Femoris). The hip flexors work as secondary muscles.
What equipment do you need for Lying Quadriceps Stretch?
You need only a mat.
How many sets and reps of Lying 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 Quadriceps Stretch good for beginners?
Yes. Lying Quadriceps Stretch is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Lying 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 Quadriceps Stretch?
Other exercises for the quads include Exercise Ball Seated Quad Stretch, Foam Roller Lateral Quads, Foam Roller Quads- and Seated Leg Extension Single Leg.
For developers
Use Lying 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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