Prone Strap-Assisted Rectus Femoris Stretch
stretchhipintermediatepassiveRectus femoris length
3 × 30s per side
How to do it
- Lie face down and loop a strap around one ankle, holding it with the hand on the same side.
- Gently tuck the pelvis to limit lower-back arching.
- Bend the knee and use light strap tension to guide the heel toward the buttock.
- Lightly contract the glute of the stretching leg without lifting the front of the hip.
- Hold at a firm but comfortable stretch across the front of the thigh, then release.
Form cues
- Keep the strap and hand away from the face.
- Do not pull the heel aggressively toward the buttock.
- Stop for knee pain or uncomfortable lower-back compression.
Muscles worked
Stretches: rectus femoris
Part of a program
Part of Lower-Body Posture Reset
This exercise is one move. Lower-Body Posture Reset puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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