On-Your-Back Quad Stretch

A beginner stretch for the quads, done with a bench or box.

Movement guide

On-Your-Back Quad Stretch

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions + A bench or box

Muscle focusQuads

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

On-Your-Back Quad StretchBeginner · Other / check instructions + A bench or box

Beginner grade (source-assigned).

Harder option

Intermediate Hip Flexor and Quad Stretch demonstrated on the 3D figure

3D demoIntermediate Hip Flexor and Quad StretchIntermediate · Other / check instructions

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Lie on a flat bench or step, and hang one leg and arm over the side.
Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back.
Pull the belly button to the spine to stay in neutral. Press your foot down and into your hand. To add the hip stretch, lift the hip of the leg you're holding up toward the ceiling.
Switch sides.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads.

Equipment

Other / check instructions + A bench or box

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

On Your Side Quad Stretch demonstrated on the 3D figure

3D demoOn Your Side Quad StretchBeginner · Other / check instructions

Quad Stretch demonstrated on the 3D figure

3D demoQuad StretchIntermediate · Other / check instructions

Standing Elevated Quad Stretch demonstrated on the 3D figure

3D demoStanding Elevated Quad StretchBeginner · Other / check instructions + A bench or box

All Fours Quad StretchIntermediate · No equipment

Couch stretch demonstrated on the 3D figure

3D demoCouch stretchIntermediate · A wall

Half-kneeling hip flexor stretch demonstrated on the 3D figure

3D demoHalf-kneeling hip flexor stretchBeginner · No equipment

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Questions people ask

What muscles does the On-Your-Back Quad Stretch work?

Mainly the quads.

What equipment do I need for the On-Your-Back Quad Stretch?

Other / check instructions + A bench or box.

Is the On-Your-Back Quad Stretch good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Intermediate Hip Flexor and Quad Stretch.

How do I make the On-Your-Back Quad Stretch harder?

Progress to the Intermediate Hip Flexor and Quad Stretch, or add load, range or slower lowering once your form is solid.