Prone Quad Stretch
Lying face down, a strap around one foot draws the heel toward the glute while the hip stays pressed into the floor, stretching the quadriceps and hip flexor with the body fully supported.
Primary muscles
- Quadriceps
- Hip Flexors
- Sets
- 2–3
- Duration
- 20–40 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Lying face down with legs long and a strap or band looped around one foot, the ends held in your hands near the shoulders.
Bend the strapped knee and walk your hands down the strap to draw the heel toward your glute.
Press the hip of that leg down into the floor.
Pull gently until you feel a stretch along the front of the thigh and hip.
Hold, then release slowly and switch legs.
Breathing: Breathe slowly and let the heel ease closer on each exhale.
Coaching tips
Hip bone stays down
Knees close together
Pull with the strap, not by arching
Common mistakes
Arching the lower back
Letting the knee drift out to the side
Forcing the heel all the way to the glute
Safety notes
Stop if the knee pinches; holding the strap further from the foot eases the bend.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.