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On-Your-Back Quad Stretch

On-Your-Back Quad Stretch is a beginner isolation stretching that mainly works your quads.

💪 Quads🏋️ Other📈 Beginner🔗 Isolation🎯 2-3 holds of 20-30 seconds per side
On-Your-Back Quad Stretch: starting position
Starting position
On-Your-Back Quad Stretch: end position
End position

How to do the on-your-back quad stretch

  1. Lie on a flat bench or step, and hang one leg and arm over the side.
  2. Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back.
  3. Pull 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. 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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On-Your-Back Quad Stretch alternatives

Exercises that train the same main muscle, including options with other equipment.

Kneeling Hip FlexorBodyweight · BeginnerQuadriceps-SMROther · IntermediateLooking At CeilingBodyweight · BeginnerStanding Hip FlexorsBodyweight · BeginnerOn Your Side Quad StretchBodyweight · BeginnerFrog HopsBodyweight · Intermediate

FAQ

What muscles does the on-your-back quad stretch work?

It mainly works your quads.

How many sets and reps of on-your-back quad stretch 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 on-your-back quad stretch good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

More quads exercises →