Lying Prone Quadriceps

Also called partner quad stretch, pnf quad stretch and assisted prone quad stretch.

Works

Quads

Equipment

Bodyweight

Level

Advanced

Type

Isolation

How to do it

Setup. Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. Your partner should hold the knee and ankle. This will be your starting position.

1. Attempt to extend your knee while your partner prevents any actual movement.
2. After 10-20 seconds, relax your muscles as your partner gently pushes the foot towards your glutes, further stretching the quadriceps and hip flexors.
3. After 10-20 seconds, switch sides.

Cues

• Lie face down, heel toward the glute.
• Partner holds knee and ankle.
• Push the foot out 10-20 seconds.
• Relax, partner eases the heel closer.

Common mistakes

• Partner forcing the heel.
• Hips lifting off the floor.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

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