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Quad Stretch

QuadsOtherIntermediate
Quad Stretch — start position
Start
Quad Stretch — finish position
Finish
Muscles worked
PrimaryQuads

How to do it

  1. 01

    Lay on your side. Loop a belt, rope, or band around your top foot. Flex the knee and extend your hip, attempting to touch your glutes with your foot, and holding the belt with your hands. This will be your starting position.

  2. 02

    With the belt being held over the shoulder or overhead, gently pull to increase the stretch in the quadriceps. Hold for 10-20 seconds, and then switch sides.

In the app

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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