Lying Prone Quadriceps
Lying Prone Quadriceps is a stretching exercise using body only that trains the quadriceps.
StretchingBody OnlyExpert
Primary muscles: Quadriceps
How to do it
- Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. Your partner should hold the knee and ankle. This will be your starting position.
- Attempt to extend your knee while your partner prevents any actual movement.
- After 10-20 seconds, relax your muscles as your partner gently pushes the foot towards your glutes, further stretching the quadriceps and hip flexors.
- After 10-20 seconds, switch sides.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Lying Prone Quadriceps from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
