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.
How to program the Lying Prone Quadriceps
Sets and reps
As an isolation movement, the Lying Prone Quadriceps is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Lying Prone Quadriceps is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Lying Prone Quadriceps work?
The Lying Prone Quadriceps primarily targets the Quadriceps.
What equipment do I need for the Lying Prone Quadriceps?
You need Body Only. Difficulty level: Expert.
How many sets and reps of the Lying Prone Quadriceps should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
