Exercise guide
Lying Prone Quadriceps
The Lying Prone Quadriceps stretch uses a partner-assisted contract-relax method. The athlete attempts to straighten the knee against resistance, then relaxes while the partner gently moves the heel toward the glutes.
Training context
Setup Cues for the Prone Quadriceps Stretch
The partner should control both the knee and ankle without forcing the lower leg sideways. Lifting the thigh may add hip-flexor tension, but it should not create a large lower-back arch.
The heel does not need to touch the glutes. Stop when a moderate stretch is felt through the front of the thigh.
Technique overview
Keep the knee aligned during the stretch
Lie face down and bend one knee while the partner supports the leg. Attempt to extend the knee gently as the partner prevents movement. Relax fully, then allow the heel to move slightly closer to the glutes. Lower the leg slowly before switching sides.
Treat this as an overview and use a range, pace, and setup you can control.