Body & Balance Studio
Posture scan

Kneeling Quadriceps Stretch

stretchhip

Content last reviewed: 2026-07-06

Kneeling Quadriceps Stretch demonstration

How to do it

  1. Stand with your legs a hip-width apart.
  2. Loop the band around the middle of your left foot, and then bring it over your right shoulder.
  3. Step forward with your right leg and plant your left knee on the floor so it is bent and your right foot is on the ground.
  4. With your left hand on the floor, lower your body to where your front left thigh is parallel to the floor. At this point, the stretch band should be snug.
  5. Hold for twenty to thirty seconds while concentrating on your breathing and the muscles you are stretching.
  6. Relax twenty seconds. Repeat two times.
  7. Switch and repeat on the opposite side.

Form cues

  • Equipment: a gymnastic strength band, yoga strap, or resistance band all work — use whichever you have.

Dosage

  • Hold 20–30 s
  • relax
  • repeat 2× per side

Muscles worked

quadriceps — anatomical illustration
quadricepsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
hip flexors — anatomical illustration
hip flexorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
hamstrings — anatomical illustration
hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: quadriceps, hip flexors, hamstrings (front leg)

Target muscles

QuadricepsHip FlexorsHamstrings
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)