On-Your-Back Quad Stretch

A beginner stretching exercise for the quads, done with a other equipment.

On-Your-Back Quad Stretch: finishing position

Main muscles: Quads
Equipment: Other equipment
Level: Beginner
Type: Isolation
Movement: Static

How to do the On-Your-Back Quad Stretch

Lie on a flat bench or step, and hang one leg and arm over the side.
Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back.
Pull the belly button to the spine to stay in neutral. Press your foot down and into your hand. To add the hip stretch, lift the hip of the leg you're holding up toward the ceiling.
Switch sides.

Sets and reps

Mobility	2–3 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 On-Your-Back Quad Stretch

Questions

What muscles does the On-Your-Back Quad Stretch work?

Mainly the quads.

Is the On-Your-Back Quad Stretch good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the On-Your-Back Quad Stretch?

Good alternatives that train the quads: Standing Elevated Quad Stretch, Intermediate Hip Flexor and Quad Stretch, Kneeling Hip Flexor or Looking At Ceiling.

How many sets and reps of the On-Your-Back Quad Stretch should I do?

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

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