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Lying Prone Quadriceps

The Lying Prone Quadriceps primarily targets your Quadriceps. It requires stretch and is best suited to expert lifters.

Expert level · Equipment: Stretch

Primary muscles: Quadriceps

How to perform Lying Prone Quadriceps

  1. Step 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. Step 2. Attempt to extend your knee while your partner prevents any actual movement.
  3. Step 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. Step 4. After 10-20 seconds, switch sides.

Frequently asked questions

What is the primary muscle group targeted by the lying prone quadriceps stretch?

This exercise specifically targets the four muscles of the quadriceps on the front of the thigh. It is designed to improve flexibility and reduce tension in the knee extensors.

How can I ensure proper form while performing this stretch?

Keep your pelvis pressed firmly against the floor to avoid arching your lower back. Pull your heel toward your glutes until you feel a moderate stretch in the front of your thigh.

What is a common mistake to avoid during the lying prone quadriceps stretch?

Avoid allowing your knee to flare out to the side, which can strain the hip and knee joint. Keep your knees close together and aligned with your hips throughout the movement.

How should I modify this exercise if I cannot reach my foot?

Beginners can loop a towel or resistance band around the ankle to bridge the gap. This allows you to control the intensity of the stretch without straining your shoulder or back.

What are the recommended programming guidelines for this exercise?

Perform 2 to 3 sets per leg, holding the stretch for 20 to 30 seconds. This can be done daily as part of a cool-down or mobility routine to maintain range of motion.

Sample sets & reps for Lying Prone Quadriceps

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell
  • Barbell Lunge — barbell

See all Quadriceps exercises →

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