On-Your-Back Quad Stretch

Also called lying quad stretch, bench quad stretch and supine quad stretch.

Works

Quads

Equipment

Other kit

Level

Beginner

Type

Isolation

How to do it

Setup. Lie on a flat bench or step, and hang one leg and arm over the side.

1. Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back.
2. Pull the belly button to the spine to stay in neutral. Press your foot down and into your hand. To add the hip stretch, lift the hip of the leg you're holding up toward the ceiling.
3. Switch sides.

Cues

• Hang one leg off the bench.
• Hold the top of the foot.
• Belly button in, back flat.
• Press the foot into your hand.

Common mistakes

• Arching the low back.
• Yanking the heel.

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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