10 Best Assisted Prone Rectus Femoris Stretch Alternatives for Quads

Ranked Assisted Prone Rectus Femoris Stretch Alternatives

10 substitutes, ranked by how closely each one matches the Assisted Prone Rectus Femoris Stretch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Lying Prone Quadriceps

   99% match

   • Quads
   • Bodyweight
   • Beginner
   • Isolation

   A straight swap when you want to keep working the quads.

   How to perform this exercise

   1. Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. Your partner should hold the knee and ankle. This will be your starting position.
   2. Attempt to extend your knee while your partner prevents any actual movement.
   3. After 10-20 seconds, relax your muscles as your partner gently pushes the foot towards your glutes, further stretching the quadriceps and hip flexors.
   4. After 10-20 seconds, switch sides.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Primary muscle: quads, the same as the Assisted Prone Rectus Femoris Stretch
   • Equipment: bodyweight only, the same as the Assisted Prone Rectus Femoris Stretch
   • Body position: lying face down, the same as the Assisted Prone Rectus Femoris Stretch
2. Play demonstration

   2. Lying (Side) Quads Stretch

   90% match

   • Quads
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie on your side with your legs straight.
   2. Bend your top leg and grab your ankle or foot with your hand.
   3. Gently pull your ankle or foot towards your glutes until you feel a stretch in your quads.
   4. Hold the stretch for 20-30 seconds.
   5. Release the stretch and repeat on the other side.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Movement: static stretch, the same as the Assisted Prone Rectus Femoris Stretch
   • Primary muscle: quads, the same as the Assisted Prone Rectus Femoris Stretch
   • Equipment: bodyweight only, the same as the Assisted Prone Rectus Femoris Stretch
3. 

   3. Kneeling Hip Flexor

   88% match

   • Quads
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.
   2. Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Primary muscle: quads, the same as the Assisted Prone Rectus Femoris Stretch
   • Equipment: bodyweight only, the same as the Assisted Prone Rectus Femoris Stretch
   • Body position: kneeling, not lying face down
4. Play demonstration

   4. Chair Leg Extended Stretch

   83% match

   • Quads
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on the edge of a chair with your back straight and feet flat on the ground.
   2. Extend one leg straight out in front of you, keeping your heel on the ground.
   3. Lean forward slightly, feeling a stretch in your quadriceps.
   4. Hold this position for 20-30 seconds.
   5. Switch legs and repeat the stretch.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Movement: static stretch, the same as the Assisted Prone Rectus Femoris Stretch
   • Primary muscle: quads, the same as the Assisted Prone Rectus Femoris Stretch
   • Equipment: bodyweight only, the same as the Assisted Prone Rectus Femoris Stretch
   • Body position: seated, not lying face down
5. 

   5. All Fours Quad Stretch

   81% match

   • Quads
   • Bodyweight
   • Beginner
   • Isolation

   Pick this when you want a harder version that still works the quads.

   How to perform this exercise

   1. Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand.
   2. Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors.
   3. Focus on extending your hips, thrusting them towards the floor. Hold for 10-20 seconds and then switch sides.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Movement: static stretch, the same as the Assisted Prone Rectus Femoris Stretch
   • Primary muscle: quads, the same as the Assisted Prone Rectus Femoris Stretch
   • Equipment: bodyweight only, the same as the Assisted Prone Rectus Femoris Stretch
   • Body position: kneeling, not lying face down
6. Play demonstration

   6. All Fours Squad Stretch

   81% match

   • Quads
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
   2. Extend one leg straight back, keeping your knee bent and your foot flexed.
   3. Slowly lower your hips towards the ground, feeling a stretch in your quads.
   4. Hold this position for 20-30 seconds.
   5. Switch legs and repeat the stretch on the other side.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Movement: static stretch, the same as the Assisted Prone Rectus Femoris Stretch
   • Primary muscle: quads, the same as the Assisted Prone Rectus Femoris Stretch
   • Equipment: bodyweight only, the same as the Assisted Prone Rectus Femoris Stretch
   • Body position: kneeling, not lying face down
7. 

   7. Looking At Ceiling

   80% match

   • Quads
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Kneel on the floor, holding your heels with both hands.
   2. Lift your buttocks up and forward while bringing your head back to look up at the ceiling, to give an arch in your back.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: quads, the same as the Assisted Prone Rectus Femoris Stretch
   • Equipment: bodyweight only, the same as the Assisted Prone Rectus Femoris Stretch
   • Body position: lying on your back, not lying face down
8. 

   8. Side Lying Groin Stretch

   75% match

   • Adductors
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start off by lying on your right side and bend your right knee in front of you to stabilize the torso.
   2. Rest your head on your right hand or shoulder. Lift your left leg upward and hold it by the back of the knee (easier) or the foot (harder).
   3. Pull your left knee in toward your left shoulder and simultaneously press your foot or knee down to the floor. To intensify this stretch, straighten your left leg. Switch sides.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Movement: static stretch, the same as the Assisted Prone Rectus Femoris Stretch
   • Primary muscle: adductors, not quads
   • Equipment: bodyweight only, the same as the Assisted Prone Rectus Femoris Stretch
   • Body position: lying face down, the same as the Assisted Prone Rectus Femoris Stretch
9. 

   9. Dancer's Stretch

   73% match

   • Quadriceps
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit up on the floor.
   2. Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor.
   3. Place your left arm on your right leg and your right hand on the floor.
   4. Rotate your upper body to the right, and hold for 10-20 seconds. Switch sides.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Movement: static stretch, the same as the Assisted Prone Rectus Femoris Stretch
   • Primary muscle: quadriceps, not quads
   • Equipment: bodyweight only, the same as the Assisted Prone Rectus Femoris Stretch
10. 

    10. One Knee To Chest

    72% match

    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Start off by lying on the floor.
    2. Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
    3. Gently tug that knee toward your nose.
    4. Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches

    • Primary muscle: glutes, not quads
    • Equipment: bodyweight only, the same as the Assisted Prone Rectus Femoris Stretch
    • Body position: lying on your back, not lying face down