GymPlan AILying Prone Quadriceps
Lying Prone Quadriceps is an expert bodyweight stretching that mainly works your quads.
💪 Quads🏋️ Bodyweight📈 Expert🎯 2-3 holds of 20-30 seconds per side
How to do the lying prone quadriceps
- 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.
Muscles worked
Primary: Quads
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
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Start your free trialLying Prone Quadriceps alternatives
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What muscles does the lying prone quadriceps work?
It mainly works your quads.
How many sets and reps of lying prone quadriceps should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the lying prone quadriceps good for beginners?
It is an advanced movement. Build a base with simpler exercises for the same muscles first, and learn it with light weight or a coach.