The seated quadriceps stretch is performed kneeling with feet beside your hips, then leaning back gradually to deepen the quadriceps stretch. It is similar to a reclining hero pose. Going only as far back as your flexibility allows targets the quadriceps and hip flexors progressively.
Muscle Group
Quadriceps
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Deeply stretches the quadriceps
- Stretches the hip flexors and ankles
- Improves quad flexibility for squat depth
- No equipment needed (block optional)
- Excellent post-workout stretch for leg days
- Works at home
How to perform
- Kneel on the floor with knees together and feet hip-width apart, tops of feet flat on the floor.
- Sit back between your heels onto the floor (or onto a yoga block if you cannot reach the floor).
- Place your hands on the floor behind you for support.
- Gradually lean back, lowering yourself onto your forearms.
- If your flexibility allows, continue to lower onto your back. Otherwise, stay on your forearms.
- Feel the deep stretch through your quadriceps and hip flexors.
- Hold for 30 to 60 seconds. Breathe deeply.
- To exit, push back up to seated, then carefully extend one leg at a time.
FRONT VIEW
BACK VIEW
Hip Flexors
Primary
Quadriceps
Primary