On-Your-Back Quad Stretch

Technique

How to perform On-Your-Back Quad Stretch

1. Lie on your back near the side of a flat bench or full-length step that supports your head, torso and pelvis.
2. Let the working thigh hang beside the support, bend that knee and hold the top of the foot with the same-side hand.
3. Use your hand to maintain the knee bend while keeping the pelvis supported and avoiding an added lower-back arch.
4. Gently contract the glute on the side being stretched to maintain the hip position; do not lift into a bridge.
5. Hold the stretch without deliberately pressing the foot against your hand.
6. Release the foot, bring the leg back onto the support and repeat on the other side.

Programming relevance

Muscles involved