Lying Prone Quadriceps
The Lying Prone Quadriceps targets the Quadriceps and suits expert-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. This strength movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
Similar Exercises
Frequently Asked Questions
What muscles does the Lying Prone Quadriceps work?
The Lying Prone Quadriceps primarily targets the Quadriceps. It's an effective strength exercise for building quadriceps strength.
Is the Lying Prone Quadriceps good for beginners?
The Lying Prone Quadriceps is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.
What equipment do I need for the Lying Prone Quadriceps?
You need no equipment — just your bodyweight to perform the Lying Prone Quadriceps. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.