On-Your-Back Quad Stretch
How to do the On-Your-Back Quad Stretch with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
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Other
How to do the On-Your-Back Quad Stretch
- 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.
Log it, see it on your body.
Every On-Your-Back Quad Stretch 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 On-Your-Back Quad Stretch fits
The On-Your-Back Quad Stretch shows up in training built around a specific goal. See how it fits:
More quads exercises
On-Your-Back Quad Stretch: common questions
What muscles does the On-Your-Back Quad Stretch work?
The On-Your-Back Quad Stretch primarily works the Quads.
Is the On-Your-Back Quad Stretch suitable for beginners?
Yes. The On-Your-Back Quad Stretch is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
Is the On-Your-Back Quad Stretch a compound or isolation exercise?
The On-Your-Back Quad Stretch is an isolation exercise, it targets the quads through a single joint, which makes it useful for focused, targeted work.
How do I do the On-Your-Back Quad Stretch with correct form?
Lie on a flat bench or step, and hang one leg and arm over the side. Follow the full step-by-step above for the complete movement.
Log your On-Your-Back Quad Stretch sets, free.
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