On-Your-Back Quad Stretch
The On-Your-Back Quad Stretch isolates the Quadriceps through a controlled range of motion. This beginner-level other exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to 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.
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.
Similar Exercises
Frequently Asked Questions
What muscles does the On-Your-Back Quad Stretch work?
The On-Your-Back Quad Stretch primarily targets the Quadriceps. It's an effective isolation exercise for building quadriceps strength.
Is the On-Your-Back Quad Stretch good for beginners?
Yes, the On-Your-Back Quad Stretch is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the On-Your-Back Quad Stretch?
You need other to perform the On-Your-Back Quad Stretch. Most commercial gyms will have this available.
Track Your Progress
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