Prone Quad Stretch: Benefits, Muscles Worked, and More

The prone quad stretch is a quadriceps mobility exercise performed - as the name implies - in a lying position.

Because the quadriceps femoris primarily works to extend the leg at the knees, targeting it with a stretch occasionally requires the exerciser to elongate it in the opposite direction. This means pulling the knee into a state of flexion.

Tallying up these two characteristics gives us a picture of the prone quad stretch; that being a movement where the exerciser is lying on their stomach and pulling their shin backwards over the thigh so as to stretch the quadriceps.

What is a Prone Quad Stretch?

In technical terms, the prone quad stretch is an occasionally passive static single-joint mobility exercise accessible to even the most novice of individuals.

It is occasionally performed as an alternative to standing or kneeling quad stretches by patients who cannot be in an upright position.

Prone quad stretches are of particular note for not only being simplistic and quite low-impact, but also modifiable to meet the performer’s needs.

The prone quad stretch can be made more intense by elevating the upper leg or hips off the ground so as to maximize the range of motion. 

Likewise, those with limited hip, knee or quadriceps mobility need simply limit how far they pull their shin to make the exercise less intense.

How to Do a Prone Quad Stretch

Performing a prone quad stretch is quite simple.

First, lie on your stomach with the legs loosely stretched out approximately hip-width apart. If uncomfortable, a towel or pillow may support the head and neck.

Then, bending one knee and raising a foot into the air, reach back and grip the ankle or shin of the same leg. Pull this part of the leg backwards towards the pelvis. A stretch should be felt at the front of the thigh and the top of the knee.

Once reaching the limit of the knee’s (and quad’s) mobility, hold for up to thirty seconds before releasing and repeating with the opposite side.

What Muscles and Joints are Targeted by the Prone Quad Stretch?

The prone quad stretch primarily stretches the muscular and attached connective tissue of the quadriceps femoris - meaning that a portion of the soft tissue making up the knee joint is targeted as well.

However, the stretch can be modified further by tucking the pelvis and lower back into the floor. When performed in this way, the rectus femoris section of the quads is stretched to a greater degree.

What are the Benefits of Prone Quad Stretches?

Prone quad stretches are performed so as to achieve one or all of the benefits below.

Reduces Quadriceps Stiffness and Improves Mobility

Generally, “stiffness” in an otherwise healthy muscle group is simply a result of poor mobility. 

This can come as a result of the muscle never being used in a specific range of motion, as may be the case with highly specialized athletes or sedentary individuals. 

In order to correct this loss of mobility within a certain range, targeted stretches that carefully work the tissue through this weakened range of motion will be needed. 

The prone quad stretch is particularly useful for this, as it is far more stable than other quadriceps stretches and allows for passive stretching of the quadriceps beneath its terminal point of movement.

Improves Blood Flow to the Quadriceps, Hip Flexors and other Anterior Femur Structures

Stretching exercises - regardless of whether actively driven or passive - improve blood flow to anatomical structures in its target area.

Much like muscular and connective tissue, the arteries and other circulatory system structures are also made more flexible when repeatedly stretched over the long term. 

This can improve how well oxygen is delivered to the quadriceps femoris, and is generally considered to be a good thing, regardless of why the stretch is being performed.

Increases Knee Joint Range of Motion

The knee joint itself is a considerably complex structure, with numerous non-osseous structures helping keep its integrity and stability. 

One of the most important of these is located at the anterior section above the patella, and is simply known as the “quadriceps tendon”.

The quadriceps tendon is primarily responsible for connecting the muscles of the quadriceps to the knee joint structure itself, allowing for knee extension to occur when the quads are shortened in dynamic contraction.

However, poor function in either the quadriceps muscle or its requisite tendon means that the opposite may be an issue. Poor quadriceps mobility can cause weak knee flexion and general instability during (or entirely prevent) knee extension.

As such, not only will the quads themselves have improved mobility from the prone quad stretch, but so too will the knee joint itself.

More Stable Than Other Quad Stretches

Being a stretch performed in a lying position without the need for significant active quadriceps recruitment, the prone quad stretch is more stable than its standing or kneeling counterparts.

This can be a deciding factor for individuals deemed a fall risk, or patients who cannot safely be in an upright position.

Furthermore, pressing the pelvis into the floor during the stretch can take this benefit even further, allowing for certain sections of the quads to be stretched that would otherwise not be possible in a standing orientation.

Variations of the Prone Quad Stretch

If the prone quad stretch is too difficult or too easy, try the two following variations.

Band-Assisted Prone Quad Stretch

The band-assisted prone quad stretch is simply a conventional quad stretch with a band or towel wrapped around the heel, allowing for individuals to perform the stretch without extending their arm immediately behind the body.

Individuals with poor lower back or shoulder mobility will benefit the most from this variation.

Hip-Elevated Prone Quad Stretch

For exercisers that find the prone quad stretch too tame, elevating the hip off the floor with a pillow can help maximize the quad’s range of motion during the stretch. For the best results, try pulling the heel of the foot all the way to the sides of the glutes.

Frequently Asked Questions (FAQ)

Is the Prone Quad Stretch for Quad Strains?

Depending on the severity and location of the strain, the prone quad stretch may not be appropriate for rehabilitating an injured quadriceps femoris muscle. Make sure to consult with a physical therapist prior to attempting it.

What are the Quads Used for?

The “quads” or quadriceps femoris are a group of muscles located along the front of the thigh. 

Among other things, they are responsible for extending the leg at the knee (straightening it) and flexing the thigh at the hip joint.

What Muscles are Used in a Prone Position?

During a prone quad stretch, ideally no muscle other than the quadriceps should be actively used to any level of intensity. Depending on your position, the glutes, hamstrings and core may be used in a static capacity.

Final Reminders

Although the prone quad stretch is a highly effective and low risk stretch for the quads, don’t forget to also work the muscle from multiple angles. 

Yoga stances like the hero pose or active stretches like the half-twisted lizard should also be employed for a more comprehensive quadriceps mobility drill.

In addition, if performing the prone quad stretch for any medically-related purpose (i.e. rehabilitation, diagnosis through Ely’s test), make sure to first consult a medical professional. Injuries to the knees, hip joint or quadriceps can all be worsened by stretching the area before they are fully recovered.

References

1. Lee JH, Jang KM, Kim E, Rhim HC, Kim HD. Static and Dynamic Quadriceps Stretching Exercises in Patients With Patellofemoral Pain: A Randomized Controlled Trial. Sports Health. 2021 Sep-Oct;13(5):482-489. doi: 10.1177/1941738121993777. Epub 2021 Feb 20. PMID: 33615901; PMCID: PMC8404765.

2. Peeler J, Anderson JE.Reliability of the Ely’s test for assessing rectus femoris muscle flexibility and joint range of motion. J Orthop Res. 2008;26:793-799.