Exercise guide · Beginner · Stretch

Assisted Prone Lying Quads Stretch: How to Do It & Muscles Worked

The assisted prone lying quads stretch is a flexibility exercise targeting the quadriceps, performed by lying face down and using your hand to gently pull your foot towards your glutes, stretching the front of the thigh.

Primary muscles
Quads
Secondary muscles
Hamstrings , Glutes
Equipment
Assisted
Level · type
Beginner · Stretch
Demonstration of the assisted prone lying quads stretch
Front view: muscles worked by the assisted prone lying quads stretch. Primary: quads. Secondary: hamstrings and glutes.
Back view: muscles worked by the assisted prone lying quads stretch. Primary: quads. Secondary: hamstrings and glutes.
Primary Secondary

How to do the assisted prone lying quads stretch

  1. Step 1: Lie face down on the ground with your legs extended.
  2. Step 2: Bend your left knee and reach back with your left hand to grab your left foot or ankle.
  3. Step 3: Gently pull your left foot towards your glutes, feeling a stretch in your left quad.
  4. Step 4: Hold the stretch for 20-30 seconds, then release.
  5. Step 5: Repeat with your right leg.

Assisted Prone Lying Quads Stretch alternatives

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.