Exercise guide
On-Your-Back Quad Stretch
The On-Your-Back Quad Stretch uses the edge of a bench or step to let one leg hang while the knee bends. The position stretches the quadriceps and may also affect the hip flexors.
Training context
Who May Find This Quad Stretch Useful?
The bench allows the thigh to move slightly behind the torso, which may create more hip-flexor tension than a basic standing quad stretch. It also requires enough balance and shoulder mobility to hold the foot safely.
Use a low, stable bench and stay far enough from the edge that the torso remains supported. A strap may replace the hand grip.
Technique overview
Keep the lower back supported
Lie securely on the bench with one leg hanging over the side. Bend that knee and hold the foot or a strap without arching the lower back. Press the foot lightly into the hand and guide the hip only as far as the pelvis remains controlled. Switch sides slowly.
Treat this as an overview and use a range, pace, and setup you can control.