Start
End
LegsBeginnerBodyweight
On-Your-Back Quad Stretch
إطالة الرباعية على الظهر
Target Muscles
Quads
Want a personalized workout plan based on your level and goals?
Get a personalized plan ›How to perform
- 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.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
