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Exercise 1713 · REF YUYAMEj

Assisted Prone Lying Quads Stretch exercise animation

Assisted Prone Lying Quads Stretch

Category
Upper Legs
Equipment
Assisted
Target
Quads

This prone quad stretch pulls the heel toward the glutes while lying face down, letting gravity and assistance deepen the stretch more than a standing version usually allows. It targets the same muscle as a standing quad stretch but with better stability, which matters if balance is the limiting factor rather than flexibility. Keep the hips pressed into the floor to avoid arching the lower back for extra range.

How to Do the Assisted Prone Lying Quads Stretch

  1. Lie face down on the ground with your legs extended.
  2. Bend your left knee and reach back with your left hand to grab your left foot or ankle.
  3. Gently pull your left foot towards your glutes, feeling a stretch in your left quad.
  4. Hold the stretch for 20-30 seconds, then release.
  5. Repeat with your right leg.

Muscles Worked

The Assisted Prone Lying Quads Stretch primarily targets the Quads, with Hamstrings as the primary synergist muscle group, along with the Glutes.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Side Lying Adductor Stretch Assisted Side Lying Adductor Stretch Assisted · Adductors

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have assisted? These target the same quads with different equipment.

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Dumbbell Goblet Squat Dumbbell Goblet Squat Dumbbell · Quads

FAQ

What muscles does the Assisted Prone Lying Quads Stretch work?
The Assisted Prone Lying Quads Stretch primarily targets the quads, with the hamstrings and glutes assisting.
What equipment do I need for the Assisted Prone Lying Quads Stretch?
The Assisted Prone Lying Quads Stretch is done with a assisted.
What's a good alternative to the Assisted Prone Lying Quads Stretch?
If you don't have access to a assisted, the All Fours Squad Stretch targets the same quads using body weight instead.