Single Quad Backward-Lean Stretch
Deepen quad flexibility with this kneeling stretch. Gently lean back for a satisfying stretch. (Consult a pro if you have knee issues.)
The Single Quad Backward-Lean Stretch mainly works the quads, with help from the core. No equipment needed: it uses just your bodyweight.
Single Quad Backward-Lean Stretch Muscles Worked
Primary
Quads (quadriceps femoris)
Secondary
Hip Flexor (iliopsoas); Abdominals (rectus abdominis)
Single Quad Backward-Lean Stretch Variations and Alternatives
How to do the Single Quad Backward-Lean Stretch
Begin by kneeling on the ground with both knees bent at 90 degrees and your feet behind you.
Gently lean back as you place your hands on the ground behind you for support, shifting your weight onto your arms.
Keeping your hips pushed forward, slowly lower your back toward the ground as far as you can without discomfort in your knees.
You should feel a stretch through the front of your thighs. The highlighted red area in the image indicates the primary muscle group being stretched, which is the quadriceps.
Hold the stretch for 15-30 seconds, making sure to breathe deeply and maintain even pressure on both legs.
To release the stretch, use your hands to support your weight as you return to an upright kneeling position.
Switch to stretch the other leg, if you were stretching one leg at a time.
Note: It is very important to perform this stretch with care to avoid putting undue pressure on your knees or back. If you experience any pain, especially in the knee joint, discontinue the stretch and consult a professional. This stretch is ideal for improving flexibility in the quads and can be a useful cool-down activity after a leg workout or running.
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Single Quad Backward-Lean Stretch FAQs
What muscles does the Single Quad Backward-Lean Stretch work?
The Single Quad Backward-Lean Stretch mainly works the quads, with help from the core. The main muscles are the quadriceps femoris.
What equipment do you need for the Single Quad Backward-Lean Stretch?
None. The Single Quad Backward-Lean Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Single Quad Backward-Lean Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Single Quad Backward-Lean Stretch variations and alternatives?
Similar exercises include the Quad All Four Stretch, Knee Circles Stretch, Couch Stretch and Kneeling Hip-Flexor Cross-Over Stretch.
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