Exercise

Lying Prone Quadriceps

Also known as: partner quad stretch prone, prone partner quad stretch, pnf quad stretch, lying prone quad stretch

Lying Prone Quadriceps is an exercise for the quadriceps. Main target: rectus femoris. Also works: vastus lateralis and vastus medialis. No equipment needed — just your bodyweight.

EquipmentBodyweight

CategoryStretching

Muscles worked

Primary

Rectus femoris

Secondary

Vastus lateralis Vastus medialis

How to do it

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.
Attempt to extend your knee while your partner prevents any actual movement.
After 10-20 seconds, relax your muscles as your partner gently pushes the foot towards your glutes, further stretching the quadriceps and hip flexors.
After 10-20 seconds, switch sides.