Quads
Prone Quad Stretch
The Prone 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
- Lie face down on a mat with the legs straight and the forehead resting on one forearm.
- Bend one knee and reach back with the same-side hand to hold the ankle.
- Pull the heel gently toward the glute until you feel a stretch at the front of the thigh.
- Press the hips into the mat to keep the stretch in the thigh.
- Hold for 30 to 45 seconds, breathing slowly, then switch legs.
Tips
- Loop a towel or band around the ankle if you cannot reach it.
- Keep the knees close together.
Common mistakes
- Letting the hip lift off the mat.
- Pulling the knee out to the side.
- Forcing the heel down to the glute.
Muscles worked by the Prone 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.
Prone Quad Stretch alternatives
Same equipment
Similar exercises
Frequently asked questions
What muscles does the Prone Quad Stretch work?
Mainly the quads (rectus femoris), quads (vastus lateralis) and quads (vastus medialis). The hip flexors assist.
Is the Prone Quad Stretch good for beginners?
Yes. The Prone Quad Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Prone Quad Stretch?
For example the Kneeling Quad Stretch, Side Lying Quad Stretch and Standing Quad Stretch. They train mostly the same muscles.
Log your sets in Zulta
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