Legs · Bodyweight
Quadriceps Lying Stretch
How to do the quadriceps lying stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on one side with your bottom leg straight. Bend your top knee and grab the top of that foot, pulling your heel toward your glute until you feel a stretch down the front of your thigh. Keep your hips stacked and hold, then switch sides.
- 1Feel the stretch run down the front of your thigh
- 2Keep your top hip pushed slightly forward to deepen it
- 3Stay relaxed and breathe into the hold
Common mistakes
- Do not let your knee splay out to the side
- Avoid arching your lower back to reach the foot
- Do not yank the heel hard into your glute
Muscles worked
The quadriceps lying stretch mainly works the quads, with the hip flexors assisting.
- QuadsPrimary
- Hip FlexorsSupport
Kovo programs the quadriceps lying stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.