Lying Prone Quadriceps
An advanced mobility exercise that works the quads, needing no equipment.
Starting position
End position
How to Do Lying Prone Quadriceps
- Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. Your partner should hold the knee and ankle. This will be your starting position.
- Attempt to extend your knee while your partner prevents any actual movement.
- After 10-20 seconds, relax your muscles as your partner gently pushes the foot towards your glutes, further stretching the quadriceps and hip flexors.
- After 10-20 seconds, switch sides.
Muscles Worked
Alternatives to Lying Prone Quadriceps
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Quadriceps-SMR
An intermediate isolation mobility exercise that works the quads, using a foam roller.
-
2
Frog Hops
An intermediate compound mobility exercise that works the quads.
-
3
Intermediate Hip Flexor and Quad Stretch
An intermediate compound mobility exercise that works the quads.
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4
Iron Crosses (stretch)
An intermediate compound mobility exercise that works the quads.
-
5
Kneeling Hip Flexor
A beginner isolation mobility exercise that works the quads.
-
6
Looking At Ceiling
A beginner isolation mobility exercise that works the quads.
-
7
On Your Side Quad Stretch
A beginner isolation mobility exercise that works the quads.
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8
On-Your-Back Quad Stretch
A beginner isolation mobility exercise that works the quads.
-
9
One Half Locust
A beginner mobility exercise that works the quads.
-
10
Quad Stretch
An intermediate mobility exercise that works the quads.
Frequently Asked Questions
What muscles do lying prone quadriceps work?
Lying Prone Quadriceps primarily works the quads.
What equipment do I need for lying prone quadriceps?
None. Lying Prone Quadriceps is a bodyweight movement you can do anywhere you have floor space.
Lying Prone Quadriceps: is it suitable for beginners?
Lying Prone Quadriceps is rated advanced. High skill or high load. Worth earning rather than starting with.
What can I do instead of lying prone quadriceps?
Quadriceps-SMR, Frog Hops, Intermediate Hip Flexor and Quad Stretch train the same primary muscles and are listed with 7 more alternatives above.
How do I log lying prone quadriceps in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the quads on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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