On-Your-Back Quad Stretch
A beginner isolation mobility exercise that works the quads.
Starting position
End position
How to Do On-Your-Back Quad Stretch
- Lie on a flat bench or step, and hang one leg and arm over the side.
- Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back.
- 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.
- Switch sides.
Muscles Worked
Alternatives to On-Your-Back Quad Stretch
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
On Your Side Quad Stretch
A beginner isolation mobility exercise that works the quads.
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2
Standing Elevated Quad Stretch
A beginner mobility exercise that works the quads.
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3
All Fours Quad Stretch
An intermediate mobility exercise that works the quads, needing no equipment.
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4
Intermediate Hip Flexor and Quad Stretch
An intermediate compound mobility exercise that works the quads.
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5
Quad Stretch
An intermediate mobility exercise that works the quads.
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6
Iron Crosses (stretch)
An intermediate compound mobility exercise that works the quads.
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7
Rear Leg Raises
A beginner mobility exercise that works the quads, needing no equipment.
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8
Kneeling Hip Flexor
A beginner isolation mobility exercise that works the quads.
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9
Looking At Ceiling
A beginner isolation mobility exercise that works the quads.
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10
One Half Locust
A beginner mobility exercise that works the quads.
Frequently Asked Questions
What muscles do on-your-back quad stretch work?
On-Your-Back Quad Stretch primarily works the quads.
What equipment do I need for on-your-back quad stretch?
The source dataset does not record equipment for on-your-back quad stretch. Check the instructions above before you set up.
On-Your-Back Quad Stretch: is it suitable for beginners?
Yes. On-Your-Back Quad Stretch is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of on-your-back quad stretch?
On Your Side Quad Stretch, Standing Elevated Quad Stretch, All Fours Quad Stretch train the same primary muscles and are listed with 7 more alternatives above.
How do I log on-your-back quad stretch 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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