On-Your-Back Quad Stretch
On-Your-Back Quad Stretch is a flexibility - anterior leg stretch with the leg hanging over an edge 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 - anterior leg stretch with the leg hanging over an edge
Exercise technique
- Bench
Lie on your back on a wide, stable bench or step.
- Position
Let one leg and the arm on the same side hang comfortably over the edge.
- Knee
Bend the knee at the edge and grasp the top of your foot with the hand on that side.
- Pelvis
Engage your lower abdomen lightly and keep your lower back comfortably neutral.
- Tension
Press your foot gently into your hand to create a comfortable stretch in the front of the thigh.
- Hip
Make a small position adjustment to lengthen the front of your hip without arching your lower back.
- Exit
Release the pulling tension first, let go of your foot, then return your leg to the bench.
Key technique points
- Maintain your balance near the edge of the bench.
- Do not arch your lower back.
- Do not pull on your toes.
- Do not let your knee open to the side.
- Position the supporting leg comfortably.
- Hold with gentle tension.
Common mistakes
Rolling off the edge
Do not shift your torso weight outside the support of a narrow bench.
Arching the lower back
Do not compensate for the hanging leg through your lower back.
Forcing knee flexion
Do not apply force to press the heel against your buttock.
Bending the foot
Do not shift your grip onto the toes and tug on the ankle.
Rotating the hip
Do not turn the stretching thigh outward and disrupt alignment.
Releasing suddenly
Do not drop the hanging leg without support.
Frequently asked questions
On-Your-Back Quad Stretch: why is “Rolling off the edge” a mistake?
Do not shift your torso weight outside the support of a narrow bench.
On-Your-Back Quad Stretch: why is “Arching the lower back” a mistake?
Do not compensate for the hanging leg through your lower back.
On-Your-Back Quad Stretch: why is “Forcing knee flexion” a mistake?
Do not apply force to press the heel against your buttock.
On-Your-Back Quad Stretch: why is “Bending the foot” a mistake?
Do not shift your grip onto the toes and tug on the ankle.
On-Your-Back Quad Stretch: why is “Rotating the hip” a mistake?
Do not turn the stretching thigh outward and disrupt alignment.
On-Your-Back Quad Stretch: why is “Releasing suddenly” a mistake?
Do not drop the hanging leg without support.
What should I focus on when doing On-Your-Back Quad Stretch?
Maintain your balance near the edge of the bench. Do not arch your lower back. Do not pull on your toes. Do not let your knee open to the side. Position the supporting leg comfortably. Hold with gentle tension.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.