Lying Prone Quadriceps
How to do the Lying Prone Quadriceps with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
,
Body Only
How to do the 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.
Log it, see it on your body.
Every Lying Prone Quadriceps set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Lying Prone Quadriceps fits
The Lying Prone Quadriceps shows up in training built around a specific goal. See how it fits:
More quads exercises
Lying Prone Quadriceps: common questions
What muscles does the Lying Prone Quadriceps work?
The Lying Prone Quadriceps primarily works the Quads.
Is the Lying Prone Quadriceps suitable for beginners?
The Lying Prone Quadriceps is an expert-level exercise. It demands well-developed strength, mobility and technique, so it suits experienced lifters more than beginners.
What equipment do I need for the Lying Prone Quadriceps?
None. The Lying Prone Quadriceps is a bodyweight exercise, so you can do it without any equipment.
How do I do the Lying Prone Quadriceps with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Lying Prone Quadriceps sets, free.
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