On-Your-Back Quad Stretch
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.
How to program the On-Your-Back Quad Stretch
Sets and reps
As an isolation movement, the On-Your-Back Quad Stretch 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 On-Your-Back Quad Stretch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the On-Your-Back Quad Stretch work?
The On-Your-Back Quad Stretch primarily targets the Quadriceps.
What equipment do I need for the On-Your-Back Quad Stretch?
You need Other. Difficulty level: Beginner.
How many sets and reps of the On-Your-Back Quad Stretch 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.
