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Visual demonstration of the Lying Quadriceps Stretch exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Quadriceps
Equipment
Mat
Exercise guide

Lying Quadriceps Stretch

4 steps Updated 29/08/2026

Lying Quadriceps Stretch is a bodyweight exercise targeting Quadriceps (Quadriceps Femoris) using Yoga Mat.

Step by step

How to perform it

  1. Lie face down on the floor with your legs extended straight and your arms resting by your sides.
  2. Bend your right knee and reach back with your right hand to grasp your right ankle or foot.
  3. Gently pull your right foot towards your glutes, feeling the stretch in your right quadriceps. Keep your hips pressed into the floor.
  4. Hold the stretch for 15-30 seconds, then slowly release your right foot and return to the starting position. Repeat the stretch on your left leg. Alternate sides for the desired number of repetitions.
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Last updated: 29/08/2026

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Lying Quadriceps Stretch

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