Lying Quad Stretch
This lower-body stretch targets your quads. Watch the demo video, then follow the tips below.
Rep Range
Time Based
How to do Lying Quad Stretch
Start by sitting on a yoga mat with your legs extended in front of you and hands placed behind you, fingers pointed forward. Carefully grab one ankle with the corresponding hand, pulling the foot very close to the underside of your thigh, ensuring that the foot's toes point backwards. Return your hand to its starting position behind you. Lean back gently, ensuring you get a good stretch in the quadriceps. After holding for a few seconds, lean forward, release the foot with your hand, and extend the leg back to its starting position. Repeat for the opposite leg.
Common mistakes
Ensure you are not overstraining the knee by pulling too aggressively. Always keep your motions controlled and smooth to avoid injury. Be cautious not to lean back too far or too quickly, which could put undue pressure on the wrists or overstretch the quads.
Breathing
Inhale as you prepare to bend the knee and pull the foot towards the thigh. Exhale deeply as you lean back and sink into the quad stretch. Maintain steady, even breaths as you hold the stretch. As you return to the starting position, inhale, and prepare to repeat on the opposite side.
Muscles worked
Primary Focus Area
Quads
