Prone Quad Stretch
Lie face down, bend one knee and reach back to hold your ankle with the same-side hand, gently pulling the heel toward your glute with your hips pressed flat to the floor. Alternate sides.
How to do the Prone Quad Stretch
- Lie face down.
- Bend one knee and reach back to hold your ankle with the same-side hand.
- Gently pulling the heel toward your glute with your hips pressed flat to the floor. Alternate sides.
What it targets
Primary muscle groups: Quads, Hips.
Commonly included in conservative-care programs for: Knee Pain, ACL Recovery, Hip Bursitis.
Body Fix walks you through the Prone Quad Stretch with a guided timer, demo video, and progressions. Free on iOS.
Download Body FixThis page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.