Quadriceps Lying Stretch

Default prescription & biomechanics

Primary muscles

Core

Secondary muscles

Glutes, Hamstrings

Equipment

Bodyweight

Movement pattern

Mobility (Static force)

Difficulty

Beginner

Working rep range

30-60 sec per set

Between-set interval

45 seconds rest

Step-by-step coaching cues

1. Lie on the floor face down with your knees extended and your arms stretched alongside your body.
2. Keep your legs parallel in line with your hips.
3. Bend one knee and, with the hand on the same side, try to reach your foot.
4. If possible, try to flex your knee further by pulling your leg with your hand and hold the position.
5. PT Cue: Avoid abrupt and excessive movements with your hips.

Joint & safety considerations

No specific joint contraindications are flagged for Quadriceps Lying Stretch. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
All Fours Quad Stretch	Same movement pattern	Bodyweight
Cobra Yoga Pose	Same movement pattern	Bodyweight
Hamstring Stretch	Same movement pattern	Bodyweight
Kneeling Hip Flexor Stretch	Same movement pattern	Bodyweight
Lying Crossover Stretch	Same movement pattern	Bodyweight
Seated Forward Bend Yoga Pose	Same movement pattern	Bodyweight

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.