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All exercises

Half-kneeling quad stretch

Beginner

Half-kneeling quad stretch is a isolation bodyweight exercise for the quads.

Trained one side at a time.

What it works

Primary muscle

Quads

Equipment
Bodyweight
Movement
Mobility
Type
Isolation
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Kneel on a mat with your left knee down and your right foot in front, both knees bent to about 90 degrees.
  2. 2Keep your chest up and rest your right hand on your front knee or a support for balance.
  3. 3Reach back with your left hand, take hold of your left foot or ankle and draw the heel gently towards your glutes.
  4. 4Tuck your pelvis under and ease your hips slightly forward until you feel the stretch along the front of the back thigh and hip, without arching your lower back.
  5. 5Hold and breathe steadily, then release the foot slowly and switch legs.

What to do instead

  • Lying (side) quads stretchBodyweight
  • All fours squad stretchBodyweight
  • Intermediate hip flexor and quad stretchOther

Easier variations

  • Kneeling hip flexor stretchBodyweight

Harder variations

  • Couch stretchBodyweight
Logged today · 1 min restHalf-kneeling quad stretch

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