Start free

Lying Prone Quadriceps

A expert stretching exercise for the quads, done with just your bodyweight.

Lying Prone Quadriceps: starting positionLying Prone Quadriceps: finishing position
Main muscles
Quads
Equipment
Bodyweight
Level
Expert

How to do the Lying Prone Quadriceps

  1. Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. Your partner should hold the knee and ankle. This will be your starting position.
  2. Attempt to extend your knee while your partner prevents any actual movement.
  3. After 10-20 seconds, relax your muscles as your partner gently pushes the foot towards your glutes, further stretching the quadriceps and hip flexors.
  4. After 10-20 seconds, switch sides.

Sets and reps

Mobility2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Lying Prone Quadriceps

Questions

What muscles does the Lying Prone Quadriceps work?

Mainly the quads.

Is the Lying Prone Quadriceps good for beginners?

It's rated expert. Beginners can build up to it with One Half Locust first.

What can I do instead of the Lying Prone Quadriceps?

Good alternatives that train the quads: Adductor/Groin, All Fours Quad Stretch, One Half Locust or Rear Leg Raises.

How many sets and reps of the Lying Prone Quadriceps should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).