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On-Your-Back Quad Stretch

On-Your-Back Quad Stretch is an isolation stretching movement working the quads, 1 muscle group in all. Rated beginner; needs the right equipment. 147 of the other 872 exercises here hit the same primary muscle, closest being Kneeling Hip Flexor.

Other Equipment beginner stretching isolation static
On-Your-Back Quad Stretch — starting position, working the quadsOn-Your-Back Quad Stretch — end position, working the quads

How to do the On-Your-Back Quad Stretch

  1. Lie on a flat bench or step, and hang one leg and arm over the side.
  2. Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back.
  3. Pull the belly button to the spine to stay in neutral. Press your foot down and into your hand. To add the hip stretch, lift the hip of the leg you're holding up toward the ceiling.
  4. Switch sides.

Muscles worked

RoleMuscles
Primary quads
Equipmentother equipment
Difficultybeginner
Type isolation

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Kneeling Hip Flexor Bodyweight Looking At Ceiling Bodyweight On Your Side Quad Stretch Bodyweight Standing Hip Flexors Bodyweight All Fours Quad Stretch Bodyweight One Half Locust Bodyweight

Harder than the On-Your-Back Quad Stretch

Quad Stretch intermediate · Other Equipment Intermediate Hip Flexor and Quad Stretch intermediate · Other Equipment All Fours Quad Stretch intermediate · Bodyweight

Common questions

What muscles does the On-Your-Back Quad Stretch work?

The On-Your-Back Quad Stretch primarily works the quads. Kneeling Hip Flexor, Looking At Ceiling, and On Your Side Quad Stretch train the same muscle, across 9 equipment types.

What equipment do you need for the On-Your-Back Quad Stretch?

The Right Equipment. Without the right equipment, Kneeling Hip Flexor, Looking At Ceiling, and On Your Side Quad Stretch train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the On-Your-Back Quad Stretch suitable for beginners?

Yes, the On-Your-Back Quad Stretch is rated beginner. Quad Stretch, Intermediate Hip Flexor and Quad Stretch, and All Fours Quad Stretch are the progressions from here.

Where should the On-Your-Back Quad Stretch go in a workout?

Late — the On-Your-Back Quad Stretch is isolation work, so it follows your compounds.

Similar exercises

Kneeling Hip Flexor Bodyweight Looking At Ceiling Bodyweight On Your Side Quad Stretch Bodyweight Quadriceps-SMR Foam Roller Standing Hip Flexors Bodyweight All Fours Quad Stretch Bodyweight

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