Quads
Kneeling Quad Stretch
The Kneeling Quad Stretch is a stretch with no equipment for your quads. Share of the load in the Zulta muscle model: quads (rectus femoris) 40%, quads (vastus lateralis) 22% and quads (vastus medialis) 20%.
How to do it
- Kneel on a mat in a half-kneeling position with padding under the back knee.
- Reach back with the same-side hand and hold the back foot.
- Pull the heel gently toward the glute while keeping the torso upright.
- Squeeze the glute of the back leg and shift the hips slightly forward.
- Hold for 30 to 45 seconds, breathing slowly, then release and switch sides.
Tips
- Put the other hand on the front knee or a wall for balance.
- Keep the back knee pointing straight down, not out to the side.
Common mistakes
- Arching the lower back to reach the foot.
- Yanking the foot toward the glute.
- Letting the torso lean forward.
Muscles worked by the Kneeling Quad Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Bending the knee fully lengthens the quadriceps; keeping the hip straight adds rectus femoris.
Kneeling Quad Stretch alternatives
Same equipment
Easier
Similar exercises
Frequently asked questions
What muscles does the Kneeling Quad Stretch work?
Mainly the quads (rectus femoris), quads (vastus lateralis) and quads (vastus medialis). The hip flexors assist.
Is the Kneeling Quad Stretch good for beginners?
The Kneeling Quad Stretch is rated intermediate. If you are new, learn the Prone Quad Stretch first and build up from there.
What is a good alternative to the Kneeling Quad Stretch?
For example the Prone Quad Stretch, Side Lying Quad Stretch and Standing Quad Stretch. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.