Quadricep Stretch Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Quadricep Stretch is a bodyweight exercise that works your quadriceps.

Quadricep Stretch is a great basic move. When done correctly, it can effectively target your hips, legs, lower body and upper legs.

It requires no equipment to do.

Quadricep Stretch

How to do Quadricep Stretch


Kneel with leg on lined mat with other foot put forward. Put palms on hip. Grasp other hand under top of foot.


Drive hip forward and pull foot toward rear end. Hold stretch. Repeat with opposite side.


  • Rear knee should be completely flexed to keep emphasis on Quadriceps, particularly Rectus Femoris.

  • A thickly folded towel can be placed under upper hip if lumbar spine hyperextension would otherwise be uncomfortable. A thickly folded towel can be placed under knee to further stretch Rectus Femoris.

Illustrated Guide

Learn how to do quadricep stretch from this step-by-step illustrations:

Quadricep Stretch 1
Quadricep Stretch 2
Quadricep Stretch 3
Quadricep Stretch 4
Quadricep Stretch 5
Quadricep Stretch 6

Muscles Worked

The muscles used for quadricep stretch may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for quadricep stretch are:

Primary Muscles

  • Quadriceps

Synergyst Muscles

  • Abs
  • Pecs

Frequently Asked Questions

What muscles does Quadricep Stretch work?
Quadricep Stretch works quadriceps.
What is Quadricep Stretch good for?
Quadricep Stretch is beneficial for conditioning, for stretching and to strengthen. It works the best for hips, legs, lower body and upper legs, as it works quadriceps. Quadricep Stretch is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Quadricep Stretch a good exercise?
Quadricep Stretch is a popular bodyweight exercise for quadriceps.

Training, Progressions and Regressions

Interested in how to improve your Quadricep Stretch faster?

Quadricep Stretch Training and Progressions

Standards and Averages

Wonder how do others perform in Quadricep Stretch and how should you?

Quadricep Stretch Standards and Averages


Wonder how to work the same muscles with other exercises?

Quadricep Stretch Alternatives


Wonder how to make Quadricep Stretch either easier or more challenging?

Quadricep Stretch Variations

Discover more


Type(s) Bodyweight, Calisthenic, Strength, Isolated
Muscles Worked Abdominals, Quadriceps, Pectorals
Difficulty Level(s) Basic, Easy, Simple
Equipment No Equipment
Location At Gym, At Home, Outdoor

Muscles Worked

Target muscle(s) Quadriceps
Synergyst muscle(s) Abs, Pecs

Related exercises

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