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Knee · Stretching

Prone Quadriceps Stretch

Prone quadriceps stretch, 3 sets, hold 30 seconds per leg

Illustration of the Prone Quadriceps Stretch exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per leg

Description: Lie on your stomach, bend one leg bringing the heel towards the buttock while holding the foot with the same-side hand. Maintain the position to stretch the front of the thigh, then gently release.

Tips: Keep the pelvis flat and avoid arching the lower back. Breathe calmly during the stretch to promote muscle relaxation.

Progression: Gradually increase the hold time up to 45 seconds as the stretch becomes comfortable.

At a glance

Goal
Stretching
Level
Beginner
Equipment
none
Starting position
Lying face down
Clinical goal
Improve quadriceps flexibility and reduce tension around the knee
Also known as
prone quadriceps stretch, lying quadriceps stretch, ventral quadriceps stretch

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.