Lying Quads Stretch Ii
Lying quads stretch II is a prone bodyweight stretch targeting the quadriceps and hip flexors. Bending one knee and pulling the heel toward the glute while face down provides a deep stretch through the front of the thigh in a supported, stable position.
How to do it
- Lie face down on the floor with both legs extended.
- Bend one knee and bring the heel toward your glute.
- Reach back with the same-side hand and grasp the ankle.
- Gently pull the ankle toward the glute to increase the quad stretch.
- Hold for 20–30 seconds, then repeat on the other leg.
Form cues
- Keep your hips pressed firmly into the floor.
- Gently draw your heel toward your glute.
- Keep your knees relatively close together.
- Breathe smoothly and avoid forcing the stretch.
Breathing: Inhale deeply through your nose, and exhale slowly as you gently draw your heel closer to your body.
Common mistakes
- Arching the lower back excessively, which reduces the stretch on the quadriceps and strains the spine.
- Letting the knee drift out to the side, which misaligns the leg and reduces stretch effectiveness.
- Pulling too aggressively into sharp pain, which can cause muscle guarding or injury.
Muscles worked
Primary: quads. Secondary: hip flexors.
Suggested sets & reps
Get fitter
2-3 sets per leg, hold for 20-30 seconds, rest 30 seconds
Lose weight
2-3 sets per leg, hold for 20-30 seconds, rest 30 seconds
Build muscle
2-3 sets per leg, hold for 20-30 seconds, rest 30 seconds
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel knee discomfort, ease off or choose a gentler stretching option.
- If you have acute lower back sensitivity, keep your pelvis neutral and avoid arching.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I cannot reach my ankle?
You can loop a strap, towel, or resistance band around your foot and hold the ends to bridge the distance.
Where should I feel this stretch?
You should feel a gentle, lengthening sensation along the front of your thigh and possibly the front of your hip.
How often can I do this stretch?
You can perform this stretch daily, especially after a workout or light walk when your muscles are warm.