How to do the Assisted Prone Lying Quads Stretch
Assisted Prone Lying Quads Stretch is a beginner multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using assisted, it falls under the flexibility category. Secondary muscles engaged include Hamstrings and Glutes.
Assisted Prone Lying Quads Stretch demonstration · © GymiaFit
Assisted Prone Lying Quads Stretch at a glance
- Primary muscles
- Quads
- Secondary muscles
- Hamstrings, Glutes
- Equipment
- Assisted
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Assisted Prone Lying Quads Stretch step by step
- 1Lie face down on the ground with your legs extended.
- 2Bend your left knee and reach back with your left hand to grab your left foot or ankle.
- 3Gently pull your left foot towards your glutes, feeling a stretch in your left quad.
- 4Hold the stretch for 20-30 seconds, then release.
- 5Repeat with your right leg.
Assisted Prone Lying Quads Stretch — questions
What muscles does the Assisted Prone Lying Quads Stretch work?
The Assisted Prone Lying Quads Stretch primarily targets the Quads. It also recruits the Hamstrings, Glutes as secondary movers.
What equipment do I need for the Assisted Prone Lying Quads Stretch?
You need assisted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Assisted Prone Lying Quads Stretch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Assisted Prone Lying Quads Stretch?
All Fours Squad Stretch, Backward Jump, Balance Board train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Assisted Prone Lying Quads Stretch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.