Quad Stretch
An intermediate mobility exercise that works the quads.
Starting position
End position
How to Do Quad Stretch
- 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.
- 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.
Muscles Worked
Alternatives to 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
All Fours Quad Stretch
An intermediate mobility exercise that works the quads, needing no equipment.
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2
Intermediate Hip Flexor and Quad Stretch
An intermediate compound mobility exercise that works the quads.
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3
On Your Side Quad Stretch
A beginner isolation mobility exercise that works the quads.
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4
On-Your-Back Quad Stretch
A beginner isolation mobility exercise that works the quads.
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5
Standing Elevated Quad Stretch
A beginner 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
Quadriceps-SMR
An intermediate isolation mobility exercise that works the quads, using a foam roller.
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8
Frog Hops
An intermediate compound mobility exercise that works the quads.
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9
Lying Prone Quadriceps
An advanced mobility exercise that works the quads, needing no equipment.
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10
Rear Leg Raises
A beginner mobility exercise that works the quads, needing no equipment.
Frequently Asked Questions
What muscles do quad stretch work?
Quad Stretch primarily works the quads.
What equipment do I need for quad stretch?
The source dataset does not record equipment for quad stretch. Check the instructions above before you set up.
Quad Stretch: is it suitable for beginners?
Quad Stretch is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of quad stretch?
All Fours Quad Stretch, Intermediate Hip Flexor and Quad Stretch, On Your Side Quad Stretch train the same primary muscles and are listed with 7 more alternatives above.
How do I log 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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