Exercise
On-Your-Back Quad Stretch
Also known as: on your back quad stretch, supine quad stretch, table edge quad stretch, bench hang quad stretch
On-Your-Back Quad Stretch is a isolation exercise for the quadriceps. Main target: rectus femoris. Also works: vastus lateralis and vastus medialis. Equipment: other.
EquipmentOther
TypeIsolation
MovementStatic hold
CategoryStretching
Muscles worked
How to do it
- Lie on a flat bench or step, and hang one leg and arm over the side.
- Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back.
- 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.
- Switch sides.
Similar exercises
Intermediate Hip Flexor and Quad Stretch
Other
Rectus femoris
Quad Stretch
Other
Rectus femoris
Standing Elevated Quad Stretch
Other
Rectus femoris
Backward Drag
Other
Vastus lateralisVastus medialisRectus femoris
Bear Crawl Sled Drags
Other
Vastus lateralisVastus medialisRectus femoris
Bicycling
Other
Vastus lateralisVastus medialisRectus femoris
Alternatives with other equipment
Kneeling Hip Flexor
Bodyweight
Rectus femoris
Quadriceps-SMR
Foam roll
Rectus femoris
Hip Flexion with Band
Bands
Rectus femoris
Leg Press
Machine
Vastus lateralisRectus femoris
Goblet Squat
Kettlebell
Vastus lateralisRectus femorisGluteus maximus
Front Barbell Squat
Barbell
Vastus lateralisVastus medialisRectus femoris
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