Lying Prone Quadriceps

How to do the Lying Prone Quadriceps

1. Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. Your partner should hold the knee and ankle. This will be your starting position.
2. Attempt to extend your knee while your partner prevents any actual movement.
3. After 10-20 seconds, relax your muscles as your partner gently pushes the foot towards your glutes, further stretching the quadriceps and hip flexors.
4. After 10-20 seconds, switch sides.

Muscles worked

Role	Muscles
Primary	quads
Equipment	no equipment
Difficulty	expert

Train the same muscles a different way

6 alternatives for the same quads, with and without kit.

Hip Flexion with Band Resistance Bands Squats - With Bands Resistance Bands Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell Dumbbell Seated Box Jump Dumbbell Dumbbell Squat Dumbbell

Easier than the Lying Prone Quadriceps

Same movement pattern, lower entry difficulty — work up from here.

Bicycling beginner · Other Equipment Bicycling, Stationary beginner · Machine Jogging, Treadmill beginner · Machine

Common questions

What muscles does the Lying Prone Quadriceps work?

The Lying Prone Quadriceps primarily works the quads. All Fours Quad Stretch, Frog Hops, and Intermediate Hip Flexor and Quad Stretch train the same muscle, across 9 equipment types.

What equipment do you need for the Lying Prone Quadriceps?

None — the Lying Prone Quadriceps is bodyweight, so it works at home, in a hotel room or outdoors. All Fours Quad Stretch and Frog Hops also need nothing.

Is the Lying Prone Quadriceps suitable for beginners?

It is rated expert. Start with Bicycling, Bicycling, Stationary, and Jogging, Treadmill and work up.

Similar exercises

All Fours Quad Stretch Bodyweight Frog Hops Bodyweight Intermediate Hip Flexor and Quad Stretch Other Equipment Iron Crosses (stretch) Bodyweight Kneeling Hip Flexor Bodyweight Looking At Ceiling Bodyweight