Bodyweight
Assisted Prone Lying Quads Stretch
Quads · Upper Legs
Beginner6
Demonstration
IntermediateIsolationBodyweight
All Fours Squad Stretch
Quads · Upper Legs
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
- 2
Extend one leg straight back, keeping your knee bent and your foot flexed.
- 3
Slowly lower your hips towards the ground, feeling a stretch in your quads.
- 4
Hold this position for 20-30 seconds.
- 5
Switch legs and repeat the stretch on the other side.
Muscles worked
Primary
Quads
hamstrings
Secondary
hamstringsglutes
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
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