Prone Resting Bent Leg Quad Stretch
Relaxed prone position that gently lengthens the quadriceps.
LegsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: quads. Secondary: hip flexors |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 3 sets × 10 seconds |
| Estimated calories burned | ~10 kcal |
| Equipment | None needed |
How to do it
- Lie face-down and bend one knee, bringing the heel toward the glute.
- Rest in the position or gently hold the foot.
- Hold for 10 seconds while relaxing the quad.
- Switch sides.
- Repeat for 3 sets each side.
Coaching tips
Benefits
Relaxed prone position that gently lengthens the quadriceps.
Common mistakes
Avoid forcing the heel to the glute if range is limited.
Make it harder
Gently assist the foot closer to the glute.
Make it easier
Keep a larger bend and use a strap if needed.
Breathing
Breathe deeply and relax.
Build a workout with this exercise
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Beginner · 3 sets × 20-45sGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.