On-Your-Back Quad Stretch

On-Your-Back Quad Stretch is a beginner-level isolation in the stretching category that primarily works the quads. It is performed with other equipment.

How to do it

1. 1Lie on a flat bench or step, and hang one leg and arm over the side.
2. 2Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back.
3. 3Pull 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.
4. 4Switch sides.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.