Prone Banded Quad / Rectus Femoris Stretch

stretchhipeasyRectus femoris (back leg, bent knee)

Content last reviewed: 2026-07-06

Prone Banded Quad / Rectus Femoris Stretch — start/setup and end/loaded positions — Left: start / setup position. Right: end / loaded position.

How to do it

Lie face down and loop a band around the ankle of one leg (anchored overhead or held).
Tuck the pelvis under so the low back stays flat — this is essential to stretch the rectus femoris.
Bend the knee, using the band to draw the heel toward the glute.
Squeeze the glute of the stretching leg to add a hip-extension bias.
Hold at a firm but comfortable stretch across the front of the thigh, then release.

Form cues

Keep the pelvis tucked — an arched back cancels the stretch
Squeeze the glute to bias the stretch toward the hip
Ease into the band pull; no sharp knee pain

Dosage

Frequency: daily
Volume: 2–3 sets each side
Hold: 30 s
Maintain the pelvic tuck for the full hold.

Muscles worked

rectus femoris — anatomical illustration — rectus femorisAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

gluteus maximus — anatomical illustration — gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: rectus femoris

Strengthens: gluteus maximus

Target muscles

Rectus Femoris Gluteus Maximus

Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)