10 Best Lying Prone Quadriceps Alternatives for Home and Rehab

The Lying Prone Quadriceps is done lying face down. Ranked closest by our scoring: the Assisted Prone Lying Quads Stretch, the Assisted Prone Rectus Femoris Stretch and the Quadriceps-smr.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Lying Prone Quadriceps

Lying Prone Quadriceps
Primary muscle
Quads
Equipment
Bodyweight
Difficulty
Beginner
Type
Isolation
How to perform Lying Prone Quadriceps
  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.
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Ranked Lying Prone Quadriceps Alternatives

10 substitutes, ranked by how closely each one matches the Lying Prone Quadriceps 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
    Assisted Prone Lying Quads StretchPlay demonstration

    1. Assisted Prone Lying Quads Stretch

    99% match
    • Quads
    • Other
    • Beginner
    • Isolation

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

    How to perform this exercise
    1. Lie face down on the ground with your legs extended.
    2. Bend your left knee and reach back with your left hand to grab your left foot or ankle.
    3. Gently pull your left foot towards your glutes, feeling a stretch in your left quad.
    4. Hold the stretch for 20-30 seconds, then release.
    5. Repeat with your right leg.

    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 Lying Prone Quadriceps
    • Equipment: bodyweight only, the same as the Lying Prone Quadriceps
    • Body position: lying face down, the same as the Lying Prone Quadriceps
  2. Assisted Prone Rectus Femoris StretchPlay demonstration

    2. Assisted Prone Rectus Femoris Stretch

    99% match
    • Quads
    • Other
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie face down on the ground with your legs straight.
    2. Bend your right knee and reach back with your right hand to grab your right foot or ankle.
    3. Gently pull your right foot or ankle towards your glutes, feeling a stretch in the front of your right thigh.
    4. Hold the stretch for 20-30 seconds.
    5. Release and repeat on the other side.

    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 Lying Prone Quadriceps
    • Equipment: bodyweight only, the same as the Lying Prone Quadriceps
    • Body position: lying face down, the same as the Lying Prone Quadriceps
  3. Quadriceps-smr

    3. Quadriceps-smr

    96% match
    • Quads
    • Foam-roll
    • Beginner
    • Isolation

    A good swap when you have a foam roller to work with, and it still works the quads.

    How to perform this exercise
    1. Lay facedown on the floor with your weight supported by your hands or forearms. Place a foam roll underneath one leg on the quadriceps, and keep the foot off of the ground. Make sure to relax the leg as much as possible. This will be your starting position.
    2. Shifting as much weight onto the leg to be stretched as is tolerable, roll over the foam from above the knee to below the hip, holding points of tension for 10-30 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 Lying Prone Quadriceps
    • Equipment: bodyweight only, the same as the Lying Prone Quadriceps
    • Body position: lying face down, the same as the Lying Prone Quadriceps
  4. On Your Side Quad Stretch

    4. On Your Side Quad Stretch

    94% match
    • Quads
    • Other
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start off by lying on your right side, with your right knee bent at a 90-degree angle resting on the floor in front of you (this stabilizes the torso).
    2. Bend your left knee behind you and hold your left foot with your left hand. To stretch your hip flexor, press your left hip forward as you push your left foot back into your hand. 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 Lying Prone Quadriceps
    • Equipment: bodyweight only, the same as the Lying Prone Quadriceps
    • Body position: lying face down, the same as the Lying Prone Quadriceps
  5. Lying (Side) Quads StretchPlay demonstration

    5. Lying (Side) Quads Stretch

    91% match
    • Quads
    • Bodyweight
    • Beginner
    • Isolation

    It uses the same equipment and still works the quads.

    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
    • Primary muscle: quads, the same as the Lying Prone Quadriceps
    • Equipment: bodyweight only, the same as the Lying Prone Quadriceps
  6. Kneeling Hip Flexor

    6. Kneeling Hip Flexor

    87% match
    • Quads
    • Bodyweight
    • Beginner
    • Isolation

    The same equipment, done kneeling instead.

    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 Lying Prone Quadriceps
    • Equipment: bodyweight only, the same as the Lying Prone Quadriceps
    • Body position: kneeling, not lying face down
  7. Quad Stretch

    7. Quad Stretch

    87% match
    • Quads
    • Other
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lay on your side. Loop a belt, rope, or band around your top foot. Flex the knee and extend your hip, attempting to touch your glutes with your foot, and holding the belt with your hands. This will be your starting position.
    2. With the belt being held over the shoulder or overhead, gently pull to increase the stretch in the quadriceps. Hold for 10-20 seconds, and then switch sides.

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

    Why this matches
    • Primary muscle: quads, the same as the Lying Prone Quadriceps
    • Equipment: bodyweight only, the same as the Lying Prone Quadriceps
  8. On-your-back Quad Stretch

    8. On-your-back Quad Stretch

    86% match
    • Quads
    • Other
    • Beginner
    • Isolation
    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.

    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 Lying Prone Quadriceps
    • Equipment: bodyweight only, the same as the Lying Prone Quadriceps
    • Body position: lying on your back, not lying face down
  9. Chair Leg Extended StretchPlay demonstration

    9. Chair Leg Extended Stretch

    82% 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
    • Primary muscle: quads, the same as the Lying Prone Quadriceps
    • Equipment: bodyweight only, the same as the Lying Prone Quadriceps
    • Body position: seated, not lying face down
  10. Looking At Ceiling

    10. Looking At Ceiling

    81% 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 Lying Prone Quadriceps
    • Equipment: bodyweight only, the same as the Lying Prone Quadriceps
    • Body position: lying on your back, not lying face down

Lying Prone Quadriceps FAQ

What muscles does Lying Prone Quadriceps work?

Lying Prone Quadriceps primarily targets the quadriceps group, rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. Hip position alters activation: with the hip extended the rectus femoris shortens and contributes less force, shifting load to the vasti.

What is the best bodyweight alternative to Lying Prone Quadriceps?

The reverse Nordic curl is the best pure bodyweight alternative for quad isolation; kneel and lean back from the knees while keeping hips extended and control the eccentric. Cue: pull your ribs down to maintain a neutral pelvis and feel a strong quad contraction as you return upright.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology