Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Forum
  • Calculators
  • More
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Forum
  • Calculators
  • More
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Exercise Guides
Fact Checked
Fact Checked
This article was written by one of our team of experienced writers, and fact-checked by our experts or our editors. The numbers in parentheses (e.g., 1, 2, 3, etc.) throughout the article are reference links to peer-reviewed studies.
Our team of experts includes a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.
Read Our Editorial Process

Unlock Your Hip Flexors: Assisted Prone Lying Quads Stretch Guide

Enhance Quadriceps Flexibility and Hip Mobility

Written by Ash, ACE, MSc

Last Updated on25 October, 2024 | 10:34 AM EDT

Ask Question?

The Assisted Prone Lying Quads Stretch is a great exercise for enhancing quadriceps flexibility and alleviating tension in the front thigh muscles. This stretch is beneficial for those aiming to improve overall flexibility, posture, and movement efficiency in both daily activities and sports. Regular practice can also help prevent injuries caused by tight muscles and expand your range of motion.

Targeting the quadriceps, this stretch effectively lengthens these muscles while fostering balanced flexibility in the surrounding leg and hip areas. For optimal benefits, incorporate this stretch into your cool-down routine after workouts or perform it at least three times weekly. Ensure you perform the stretch on a flat surface, keeping your hips grounded to protect your lower back. If reaching your ankle is challenging, using a towel or strap can assist in maintaining the stretch without sacrificing effectiveness.

This guide serves as an excellent resource for fitness enthusiasts and novices alike, offering a straightforward approach to boosting flexibility and supporting overall wellness. By following these instructions and integrating the Assisted Prone Lying Quads Stretch into your routine, you take proactive steps toward improved health, injury prevention, and enhanced physical performance.

Assisted Prone Lying Quads Stretch Details
Basic Information
Body Part
Upper Legs
Primary Muscles
Quads
Secondary Muscles
Glutes, Hamstrings
Equipment
Assisted
Exercise Characteristics
Exercise Type
Flexibility
Movement Pattern
Push
Force Type
Isometric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Isolation
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Beginner
Target Training Goals
Flexibility
Suitable Workout Phases
Cool-down
Risk Level
Low
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
StrengthVaries
HypertrophyVaries
Endurance30-60 seconds
PowerVaries
Muscular enduranceVaries
Stability core30-60 seconds
Flexibility mobility30-60 seconds
Similar Exercises
  • All Fours Squad Stretch: Unlock Your Quad Flexibility Today!
  • Band One Arm Single Leg Split Squat: Boost Your Quads Today!
  • Boost Quad Strength with Balance Board Exercise Today!
  • Assisted Standing Towel Extensions: Unlock New Triceps Strength and Size

How to Do a Assisted Prone Lying Quads Stretch

How to do a Assisted Prone Lying Quads Stretch - Step by step Flexibility exercise demonstration targeting Quads, Glutes, Hamstrings

Begin by lying face down on a flat surface or mat, ensuring your body is aligned and comfortable. Keep your legs extended straight behind you and relax your arms at your sides or place them under your forehead for support.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

  1. Bend your right knee and bring your heel towards your glutes.
  2. Using your right hand, grasp your ankle or foot to assist in pulling it closer to your body.
  3. Keep your hips pressed into the mat to avoid arching your lower back.
  4. Hold the stretch for 20-30 seconds, feeling the stretch in your quadriceps.
  5. Release and repeat on the left side, ensuring equal time on both legs.

Maintain steady, deep breaths throughout the stretch to enhance relaxation and effectiveness.

Common Mistakes

  • Not Pressing Hips into the Mat: Failing to keep hips pressed down can lead to lower back arching. Maintain a flat position to prevent unnecessary strain on the lower back.
  • Overstretching: Pulling the ankle too aggressively can cause injury. Gradually ease into the stretch to find a comfortable position that allows for a good stretch without pain.
  • Holding Breath: Many forget to breathe during stretches. Focus on steady, deep breaths to promote relaxation and enhance the stretch’s effectiveness.
  • Uneven Stretching Time: Spending more time on one side can create imbalances. Aim to hold each side of the stretch for the same duration for equitable flexibility benefits.
  • Rushing the Stretch: Hurrying through the stretch can limit its effectiveness. Take your time to properly execute each step and fully enjoy the benefits of the stretch.

Benefits

  • Enhances Quadriceps Flexibility: The stretch lengthens the quadriceps muscles, improving overall flexibility and range of motion.
  • Reduces Muscle Tension: Regularly practicing this stretch helps alleviate tightness in the quadriceps, leading to better mobility and comfort during physical activities.
  • Improves Posture: By stretching the quadriceps, this exercise can help counteract muscle imbalances, contributing to better posture.
  • Supports Recovery: This exercise aids in muscle recovery after intense leg workouts, decreasing soreness and increasing blood flow to the area.
  • Promotes Relaxation: The prone position encourages relaxation and deep breathing, enhancing the overall stretching experience and reducing stress levels.

Exercise Variations

  • Standing Dumbbell One-Leg Calf Raise
    Level: Intermediate
    Targets: Tibialis posterior, Flexor digitorum longus, Flexor hallucis longus, Peroneus brevis, Peroneus longus, Tibialis anterior
    Equipment: Dumbbells, Exercise Mat | Movement: Push | Type: Strength | Force Type: Concentric | Isolation
  • Barbell Front Raise
    Level: Intermediate
    Targets: Anterior Deltoid, Lateral Deltoid, Pectoralis major, Trapezius, Biceps brachii, Deltoids, Serratus Anterior
    Equipment: Barbell | Movement: Push | Type: Strength | Force Type: Concentric | Isolation
  • Dumbbell Standing Calf Raise
    Level: Intermediate
    Targets: Gastrocnemius, Soleus, Gastrocnemius (Lateral Head), Gastrocnemius (Medial Head), Tibialis anterior
    Equipment: Dumbbells, Weightlifting Platform Or Step | Movement: Push | Type: Strength | Force Type: Concentric | Isolation
  • Dumbbell Lying Triceps Extension
    Level: Intermediate
    Targets: Anconeus, Triceps brachii, Biceps brachii, Deltoid, Latissimus Dorsi, Pectoralis major
    Equipment: Dumbbells, Workout Bench | Movement: Push | Type: Strength | Force Type: Eccentric | Isolation
  • Overhead Press
    Level: Intermediate
    Targets: Deltoids, Pectoralis major, Serratus Anterior, Trapezius, Triceps brachii, Rhomboids, Upper Trapezius
    Equipment: Barbell, Weight Plates, Adjustable Bench, Squat Rack, Resistance Bands, Dumbbells | Movement: Push | Type: Strength | Force Type: Concentric | Compound
  • Dumbbell Front Raise
    Level: Intermediate
    Targets: Anterior Deltoids, Deltoids, Trapezius, Upper Pectorals, Core Muscles, Deltoid (Anterior), Deltoid (Lateral), Pectoralis Major (Clavicular Head), Serratus Anterior, Supraspinatus
    Equipment: Dumbbells | Movement: Push | Type: Strength | Force Type: Concentric | Isolation
  • Decline Push-Up
    Level: Intermediate
    Targets: Core Muscles, Deltoids, Pectoralis major, Serratus Anterior, Triceps brachii, Core, Pectoralis Minor, Shoulders, Triceps
    Equipment: Decline Bench, Exercise Mat | Movement: Push | Type: Strength | Force Type: Eccentric | Compound
  • Cable Triceps Pushdown
    Level: Intermediate
    Targets: Anconeus, Triceps brachii, Brachialis, Deltoid, Pectoralis major
    Equipment: Cable Machine, Straight Bar Attachment Or Rope Attachment. | Movement: Push | Type: Strength | Force Type: Isotonic | Isolation
  • Cable Shoulder Press
    Level: Intermediate
    Targets: Deltoids, Serratus Anterior, Triceps, Upper Pectorals, Deltoid Anterior, Pectoralis major, Rhomboids, Supraspinatus, Trapezius, Triceps brachii
    Equipment: Cable Machine, Adjustable Bench, Cable Handles. | Movement: Push | Type: Strength | Force Type: Concentric | Compound
  • Butt Kicks
    Level: Intermediate
    Targets: Calves, Glutes, Hamstrings, Hip Flexors, Quadriceps
    Equipment: None | Movement: Push | Type: Cardio | Force Type: Plyometric | Compound

Alternative Exercises

  • Lying Hip Flexor Stretch
    Level: Beginner
    Targets: Iliopsoas, Quadratus lumborum, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Iliacus, Psoas Major
    Equipment: Yoga Mat, Cushion Or Towel | Movement: Lunge | Type: Flexibility | Force Type: Isometric | Isolation
  • Knee to Chest Stretch
    Level: Beginner
    Targets: Glutes, Hamstrings, Hip Flexors, Lower Back, Quadriceps, Abdominal Muscles, Gluteus Maximus, Lower Back Muscles
    Equipment: Exercise Mat, Comfortable Clothing | Movement: Brace | Type: Flexibility | Force Type: Isometric | Isolation
  • Cat Stretch
    Level: Beginner
    Targets: Erector Spinae, Hip Flexors, Latissimus Dorsi, Multifidus, Pectoralis major, Rectus Abdominis, Rhomboids, Trapezius, Gluteus Maximus, Hamstrings
    Equipment: Yoga Mat | Movement: Unknown | Type: Flexibility | Force Type: Isometric | Isolation
  • Pretzel Stretch
    Level: Beginner
    Targets: Glutes, Hamstrings, Hip Flexors, Lower Back, Quadriceps, Adductors, Gluteus Maximus, Lower Back Muscles
    Equipment: Yoga Mat, Strap Or Towel | Movement: Rotation | Type: Flexibility | Force Type: Isometric | Isolation
  • Lying Crossover Stretch
    Level: Intermediate
    Targets: Deltoids, Intercostals, Latissimus Dorsi, Pectoralis major, Pectoralis Minor, Rhomboids, Serratus Anterior, Triceps brachii
    Equipment: None | Movement: Rotation | Type: Flexibility | Force Type: Isometric | Isolation
  • Rear Deltoid Stretch
    Level: Beginner
    Targets: Infraspinatus, Posterior Deltoid, Rhomboids, Teres Minor, Trapezius, Latissimus Dorsi
    Equipment: None | Movement: Pull | Type: Flexibility | Force Type: Isometric | Isolation
  • Middle Back Stretch
    Level: Beginner
    Targets: Erector Spinae, Latissimus Dorsi, Rhomboids, Trapezius, Teres Major
    Equipment: None | Movement: Hinge | Type: Flexibility | Force Type: Isometric | Isolation
  • Front Lever Raises
    Level: Advanced
    Targets: Biceps brachii, Core Muscles, Latissimus Dorsi, Pectoralis major, Rhomboids, Shoulders, Trapezius, Hip Flexors, Teres Major
    Equipment: Pull-Up Bar, Gymnastic Rings, Resistance Bands, Ab Mat | Movement: Pull | Type: Strength | Force Type: Concentric | Compound
  • Wide Stance Squats
    Level: Intermediate
    Targets: Adductors, Calves, Gluteus Maximus, Hamstrings, Quadriceps, Core, Erector Spinae, Glutes
    Equipment: Barbell, Squat Rack, Weight Plates, Resistance Bands, Weightlifting Shoes, Mat | Movement: Squat | Type: Strength | Force Type: Concentric | Compound
  • One-Arm Pull-Up
    Level: Expert
    Targets: Biceps brachii, Core Muscles, Forearm muscles, Infraspinatus, Latissimus Dorsi, Rhomboids, Teres Major, Trapezius, Forearm Flexors, Obliques, Serratus Anterior
    Equipment: Pull-Up Bar, Gymnastic Rings, Resistance Bands | Movement: Pull | Type: Strength | Force Type: Concentric | Compound

Safety Precautions

When performing the Assisted Prone Lying Quads Stretch, it’s essential to prioritize safety to prevent any injuries. First, ensure that your workspace is clear of any obstacles that could cause you to slip or fall. Use a stable mat or padded surface to provide comfort and support for your body.

Additionally, always listen to your body during the stretch. If you experience pain—beyond a mild discomfort indicative of stretching—reassess your position or discontinue the exercise. It’s crucial not to force the stretch, as this can lead to muscle strain or joint issues. Instead, gradually increase the range of motion over time as your flexibility improves, focusing on controlled movements.

Lastly, consider warming up your muscles before engaging in the stretch. Dedicating a few minutes to light cardiovascular activity or dynamic stretches can enhance blood flow to your muscles, making them more pliable and reducing the risk of injury. Always be mindful of your breathing, maintaining a steady rhythm to help manage your experience and promote relaxation throughout the stretch.


If you have any questions or need further clarification about this article, please leave a comment below, and Ash will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Exercise Guides Legs and Glutes Mobility & Stretching
Previous Post

Guy Cisternino Says Jeff Nippard Taking Hospital Selfie After Assault ‘Ridiculous,’ Talks Matt Jansen’s Coaching Fallout

Next Post

Tyler Manion Says Chris Bumstead Beat Mike Sommerfeld 3 Poses to 2 at 2024 Olympia: “No One Is Going to Touch What He’s Done Anytime Soon”

Ash, ACE, MSc

Ash, ACE, MSc

Ash is a highly respected fitness expert and certified personal trainer through the American Council on Exercise (ACE). With a B.A. in biology from Rutgers and an M.S. in Exercise Science (Kinesiology) from CBU, she brings a wealth of knowledge and expertise to her work. Ash is dedicated to helping people achieve their fitness and health goals through personalized training and nutrition plans. With a passion for fitness and a deep understanding of the science behind healthy living, she is able to create effective and sustainable programs that deliver real results. Whether you're looking to lose weight, build muscle, or just feel better in your own skin, Ash is the expert you can trust to guide you on your journey to a healthier and happier life.

Related

How to do Cable Drag Curl
Arms

Maximize Bicep Gains with the Cable Drag Curl Technique

Partner Assisted Stretching
Stretches

Partner-Assisted Stretching: Just Lazy or the Key to Optimizing Your Flexibility? 

Best Quad Exercises
Legs

15 Best Quad Exercises of All Time

How to do Barbell Reverse Preacher Curl
Arms

Barbell Reverse Preacher Curl: Build Stronger Biceps Fast!

Squat Variations
Training

Beyond the Basic Squat: Variations to Challenge Your Lower Body and Core

How to do Barbell Jump Squat
Arms

Learn How to Do The Barbell Jump Squat

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Brian Shaw Addresses Qualifying Criteria for 2025 Strongest Man On Earth & Reveals First Invites

Sam Sulek Shares Strict 1,915-Calorie Full Day of Eating to Stay Lean

Jay Cutler Focuses on 3D Delts for New Year’s Resolution with His Top Shoulder Exercises

60-Day Cardio Challenge: Conquer the Couch to 5K

Shaun Clarida Challenges Himself With Intense Ronnie Coleman-Kai Greene Style Back Workout 8 Weeks from 2025 Arnold Classic

The Ultimate Guide to Female Body Shapes: Find Your Fit & Feel Fabulous

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: sm@fitnessvolt.com

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.