Exercise library · Quads

How to Do Quad Stretch

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

How to do it

1. Lay on your side. Loop a belt, rope, or band around your top foot. Flex the knee and extend your hip, attempting to touch your glutes with your foot, and holding the belt with your hands. This will be your starting position.
2. With the belt being held over the shoulder or overhead, gently pull to increase the stretch in the quadriceps. Hold for 10-20 seconds, and then 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.