Breathing
Breathe slowly and evenly. Exhale as you ease into a comfortable range, and never use the breath to force a deeper position.
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The On-Your-Back Quad Stretch primarily works the quadriceps. It is a stretching movement performed with other.
1 / 2How to
Movement instructions
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.
Technique guidance
Breathe slowly and evenly. Exhale as you ease into a comfortable range, and never use the breath to force a deeper position.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same other setup, range of motion and recording method when comparing On-Your-Back Quad Stretch sessions.
Duration and completed sets.
Example: a 30-second set, followed by a 25-second set. Record the time you completed, not the target.
Review duration alongside your notes about the variation and control. Longer is a recorded result, not an instruction to extend every set.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Quadriceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the quadriceps using something else.
Related
Related movements
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
