Supine Quad Stretch
Lying on your back along the edge of a bench with one leg hanging off the side, you bend that knee and hold the foot to stretch the quadriceps and hip flexor while the bench keeps the spine supported.
Primary muscles
- Quadriceps
- Hip Flexors
- Sets
- 2
- Duration
- 20–40 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Lying on your back along the edge of a flat bench with the outside leg and arm hanging off the side.
Bend the hanging knee and hold the top of that foot with the same-side hand.
Draw your belly button in so the lower back stays flat on the bench.
Press the foot into your hand and let the thigh sink below the bench until you feel the stretch along the front of the thigh.
Hold, then bring the leg back onto the bench and switch sides.
Breathing: Breathe slowly and let the thigh sink a little on each exhale.
Coaching tips
Lower back flat
Knee points to the floor
Foot presses into the hand
Common mistakes
Arching the lower back
Lying too far from the edge
Letting the knee drift out to the side
Safety notes
Use a stable bench and get up slowly, bringing the leg back onto the bench first.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.