Strengthen Flexibility with Lying On Stomach Quad Stretch

Lying On Stomach Quad Stretch

Rep Range

Time Based

Hints

Begin by lying down on your stomach on a comfortable surface, such as a yoga mat. Extend your arms by your sides, bend your right knee, trying to bring your heel towards your glutes. With your right hand, reach back to grasp your right ankle or the top of your foot. Gently pull your heel closer to your glutes, feeling a stretch through the front of your thigh and the quadriceps muscle. Keep your knees close together to maintain alignment and to avoid undue stress on the knee joint. Ensure your hips remain pressed into the floor to maximize the stretch. After holding for the desired duration, gently release and switch to the other leg.

Common Mistakes

Jerking or pulling the foot too forcefully can strain the knee or quad muscles. Instead, pull gently and gradually deepen the stretch. Allowing the knee to flare out to the side can reduce the effectiveness of the stretch and put undue stress on the hip and knee joints. Make sure the knee stays aligned with the hip.

Breathing

Inhale deeply while you set up the position. Exhale slowly as you pull your heel closer to your glutes, deepening the stretch. Continue with steady and deep breaths, allowing each exhale to help you relax further into the stretch.

Muscle Focus

Primary Focus Area

Quads