Prone Quadriceps Stretch

Exercise Tips

  • An exercise mat can be used for comfort
  • Do not push too far, just until you feel the

Prone Quadriceps Stretch

This exercise stretches your quadriceps and requires no equipment to perform. It also stretches your hamstrings.

Muscle Group

Quadriceps (Quads), Hamstrings


1 Day a Week to
5 Days a Week



Cardiovascular Benefit


Muscle Group: Quadriceps (Quads), Hamstrings

Equipment: None

Minimum Frequency: 1 Day a Week

Maximum Frequency: 5 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Quadriceps

Starting Position: Lie on the floor, face down with your legs extended behind you, toes touching the floor.

  1. 1 Bend one leg towards your head, grabbing the top of your foot with your hand on that same side. Pull your heel to your butt until you feel the stretch in your leg. Your head and chest will come off the floor slightly.
  2. 2 Hold for 10 seconds, then switch legs and repeat.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

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