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Double Lean Back Quadriceps Stretch

Double Lean Back Quadriceps Stretch

The Double Lean Back Quadriceps Stretch is an effective exercise that targets and stretches your quadriceps muscles located in the front of your thigh. This exercise is particularly beneficial for those who spend long hours sitting, as it helps counteract the tightness and imbalances often caused by prolonged periods of sitting. By leaning back in a double position, you increase the intensity of the stretch, providing a deeper stretch to the quadriceps. This exercise can be performed both at home and in the gym, making it a convenient choice regardless of your training environment. Stretching the quadriceps is especially important because tightness in these muscles can lead to knee pain and imbalances in the legs, potentially affecting your overall mobility and performance in other exercises. Incorporating the Double Lean Back Quadriceps Stretch into your workout routine can help improve flexibility, reduce muscle tightness, and enhance overall lower body function. Remember to always warm up before performing this exercise and to hold the stretch for at least 20-30 seconds on each leg for maximum benefit. Including this stretch in your regular routine will not only contribute to improved flexibility but also aid in injury prevention and better overall muscular balance in your lower body.


  • Start by standing with your feet hip-width apart.
  • Take a step forward with your left foot and extend your arms in front of you.
  • Bend your left knee and lower your body down into a lunge position.
  • Lean back, shifting your weight onto your right foot and extending your left leg behind you.
  • Reach back with your left hand and grasp your left ankle or foot.
  • Gently pull your left ankle or foot towards your glutes, feeling a stretch in your quadriceps.
  • Hold this position for 20-30 seconds.
  • Release the stretch and repeat on the other side.

Tips & Tricks

  • Ensure proper warm-up and stretching before attempting the Double Lean Back Quadriceps Stretch.
  • Firmly press your hands against a sturdy surface or use a wall for stability during the stretch.
  • Engage your core muscles and maintain a tall posture throughout the stretch to enhance its effectiveness.
  • Relax your neck and shoulders while performing the stretch to avoid unnecessary tension.
  • Gradually increase the duration of the stretch over time to improve flexibility in the quadriceps.
  • Incorporate this stretch into your post-workout routine to alleviate muscle tightness and prevent future imbalances.
  • Maintain a slow and controlled movement during the stretch to avoid putting strain on the joints.
  • Listen to your body and modify the stretch as needed to accommodate any limitations or discomfort.
  • Combine the Double Lean Back Quadriceps Stretch with other stretching exercises to achieve a comprehensive flexibility routine.


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