Lying Prone Quadriceps

Instructions

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.
Attempt to extend your knee while your partner prevents any actual movement.
After 10-20 seconds, relax your muscles as your partner gently pushes the foot towards your glutes, further stretching the quadriceps and hip flexors.
After 10-20 seconds, switch sides.

Frequently asked questions

What muscles does the Lying Prone Quadriceps work?

Lying Prone Quadriceps primarily targets the Quadriceps. This makes it an effective stretching exercise for building quadriceps development.

Do I need equipment for the Lying Prone Quadriceps?

No. The Lying Prone Quadriceps is a bodyweight exercise that requires no equipment. It can be performed anywhere with enough space.

Is the Lying Prone Quadriceps suitable for beginners?

The Lying Prone Quadriceps is an advanced exercise that requires significant stretching experience and proper form. It is not recommended for beginners. Build a solid foundation with simpler movements first, and consider working with a trainer before attempting this exercise.

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

Hold the Lying Prone Quadriceps for 20-30 seconds per side, repeating 2-3 times. Stretch after your workout or on rest days when your muscles are warm. Never bounce or force a stretch past your comfortable range of motion.

What are good alternatives to the Lying Prone Quadriceps?

Good alternatives include the All Fours Quad Stretch, Alternate Leg Diagonal Bound, Backward Drag. These exercises target similar muscle groups (Quadriceps) and can be substituted based on available equipment or training preference.

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