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On-Your-Back Quad Stretch

QuadsOtherBeginnerIsolation
On-Your-Back Quad Stretch — start position
Start
On-Your-Back Quad Stretch — finish position
Finish
Muscles worked
PrimaryQuads

How to do it

  1. 01

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

  2. 02

    Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back.

  3. 03

    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.

  4. 04

    Switch sides.

In the app

On-Your-Back Quad Stretch appears when you own the kit it needs and the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight

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