Fitwill stands in solidarity with Ukraine

Quadriceps lying stretch

Quadriceps lying stretch

The Quadriceps lying stretch is a fantastic exercise for targeting and stretching your quadriceps muscles, which are located in the front of your thighs. This stretch can help improve flexibility, reduce muscle tension, and alleviate tightness in your quadriceps. To perform the Quadriceps lying stretch, begin by lying on your stomach on a comfortable surface such as a yoga mat or exercise mat. Extend your legs straight out behind you and position your feet hip-width apart. Bend your right knee and bring your heel towards your glutes, grasping your right ankle or foot with your right hand. Gently pull your foot towards your glutes, feeling a stretch in the front of your right thigh (quadriceps). Hold this position for about 20-30 seconds, focusing on deep breaths and relaxing the muscles. Repeat the stretch on the opposite leg. It's important to note that the Quadriceps lying stretch can be performed anywhere and at any time, making it an excellent exercise for home workouts or gym routines. However, it's crucial to ensure that you have good range of motion in your knees and hips before attempting this stretch. Incorporating the Quadriceps lying stretch into your regular exercise routine can help enhance your overall flexibility and reduce the risk of muscle imbalances or injuries. Remember to always warm up your body before stretching and consult with a fitness professional to determine if this exercise is suitable for your individual needs and goals. Happy stretching!


  • Lie flat on your back on a exercise mat or comfortable surface.
  • Bend your knees and keep your feet flat on the floor.
  • Bring one leg towards your chest by holding the back of your thigh.
  • Keep your other leg extended straight on the floor.
  • Hold this position for 15-30 seconds, feeling a stretch in your quadriceps.
  • Switch legs and repeat on the other side.
  • Repeat for 2-3 sets on each leg, taking short breaks in between.

Tips & Tricks

  • Ensure proper warm-up before performing the quadriceps lying stretch to prevent injury.
  • Focus on deep breathing while holding the stretch to enhance relaxation and improve flexibility.
  • Avoid bouncing or jerking movements during the stretch as it can strain the muscles.
  • Gradually increase the intensity of the stretch over time for more effective results.
  • Engage the core muscles to maintain stability and proper alignment during the stretch.
  • Incorporate other stretches and exercises that target the quadriceps for a well-rounded leg workout.
  • Listen to your body and modify the stretch as needed to avoid discomfort or pain.
  • Stay consistent with your stretching routine to improve flexibility and reduce muscle tightness.
  • Remember to cool down after stretching by performing light cardio and gentle movements.
  • Follow a balanced diet and proper hydration to support muscle recovery and overall fitness.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts