Beginner
ASSISTED PRONE LYING QUADS STRETCH
Upper legs
Body Part
Quads
Target Muscle
Assisted
Equipment
Beginner
Difficulty
Target Muscles
Quads
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie face down on the ground with your legs extended.
2
Step:2 Bend your left knee and reach back with your left hand to grab your left foot or ankle.
3
Step:3 Gently pull your left foot towards your glutes, feeling a stretch in your left quad.
4
Step:4 Hold the stretch for 20-30 seconds, then release.
5
Step:5 Repeat with your right leg.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
