On-Your-Back Quad Stretch

A passive stretching exercise performed on a bench that targets the quadriceps and hip flexors through knee flexion and hip extension movements.

Instructions

1. Lie on a flat bench or sturdy step, positioning your body so one leg and arm hang over the side.
2. Bend the knee of the hanging leg and hold the top of the foot.
3. Keep your lower back pressed to the bench; avoid arching excessively.
4. Pull your belly button to your spine to maintain a neutral spine position.
5. Press your foot down and into your hand, creating tension in the quadriceps.
6. To add a hip flexor stretch, lift the hip of the leg you’re holding up toward the ceiling.
7. Hold this position for 20-30 seconds while breathing deeply.
8. Switch sides by hanging the opposite leg and repeating the stretch.

Tips

• Move gently into the stretch; avoid forcing or bouncing
• Maintain a neutral spine by keeping your lower back pressed to the bench
• Breathe deeply throughout the stretch
• You should feel the stretch in the quadriceps and possibly hip flexor
• If this is uncomfortable, reduce the depth or use a smaller step
• Hold the stretch adequately to allow the muscles to relax
• Perform this stretch 2-3 times on each side