TrackYourLift

How to Do On-Your-Back Quad Stretch — Form, Muscles & Tips

Learn how to do the On-Your-Back Quad Stretch: step-by-step form, muscles worked, other setup, and common mistakes. Free workout tracker included.

Create free account See how it works

How to perform this exercise

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