Lying Prone Quadriceps
Lying Prone Quadriceps is a flexibility - quadriceps pnf exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Iliopsoas, Tensor fasciae latae
- Exercise type
- Flexibility - quadriceps PNF
Exercise technique
- Lie down
Lie face down with your pelvis facing the floor.
- Knee
Bend one knee to bring the heel toward your glute.
- Partner
Ask the partner to support the ankle and thigh above the knee.
- Hip
Lift the thigh only slightly while your lower back remains comfortable.
- Contract
Gently try to extend the knee while the partner prevents movement.
- Relax
Relax the front thigh and allow the partner to bring the foot slightly closer to your glute.
- Return
Have the thigh lowered first, then extend the knee under control and switch sides.
Key technique points
- Do not rotate the pelvis sideways.
- Do not place partner support directly on the knee joint.
- Keep the knee-extension contraction gentle.
- Do not force the heel against the glute.
- Do not arch the lower back.
- Communicate before increasing pressure.
Common mistakes
Excessive knee bend
Do not let the partner press the foot hard against your glute.
Rising through the lower back
Do not arch the spine to lift the thigh.
Knee drifting sideways
Do not open the stretching leg outward and disrupt hip alignment.
Forceful isometric effort
Do not try to extend the knee maximally against your partner.
Pulling from one point
Do not accept a strong backward pull from the ankle alone.
Sudden release
Do not let the leg fall uncontrollably after contraction.
Frequently asked questions
Lying Prone Quadriceps: why is “Excessive knee bend” a mistake?
Do not let the partner press the foot hard against your glute.
Lying Prone Quadriceps: why is “Rising through the lower back” a mistake?
Do not arch the spine to lift the thigh.
Lying Prone Quadriceps: why is “Knee drifting sideways” a mistake?
Do not open the stretching leg outward and disrupt hip alignment.
Lying Prone Quadriceps: why is “Forceful isometric effort” a mistake?
Do not try to extend the knee maximally against your partner.
Lying Prone Quadriceps: why is “Pulling from one point” a mistake?
Do not accept a strong backward pull from the ankle alone.
Lying Prone Quadriceps: why is “Sudden release” a mistake?
Do not let the leg fall uncontrollably after contraction.
What should I focus on when doing Lying Prone Quadriceps?
Do not rotate the pelvis sideways. Do not place partner support directly on the knee joint. Keep the knee-extension contraction gentle. Do not force the heel against the glute. Do not arch the lower back. Communicate before increasing pressure.
Related exercises
Add this exercise to your program with your coach
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