On-Your-Back Quad Stretch

On-Your-Back Quad Stretch demonstration

How to Perform

1. 1Lie on a flat bench or step, and hang one leg and arm over the side.
2. 2Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back.
3. 3Pull 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. 4Switch sides.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing
• •This is a great exercise for beginners - focus on form over reps