Exercise library · Quads

How to Do On-Your-Back Quad Stretch

Step-by-step instructions, muscles worked and workouts that use the on-your-back quad stretch.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.