Kneeling Quadriceps Stretch
stretchhipintermediatepassiveRectus femoris length
2 × 25s per side
How to do it
- Half-kneel with the rear knee padded and front foot planted.
- Loop a strap around the rear foot and hold it with the same-side hand or both hands without routing it across the neck.
- Gently tuck the pelvis and contract the rear-leg glute.
- Use light strap tension to guide the rear heel toward the buttock while keeping the torso controlled.
- Release the strap gradually, lower the rear foot and switch sides.
Form cues
- Keep the front foot grounded and use the free hand for support.
- Do not pull the rear heel aggressively or arch the lower back.
- Stop for rear-knee or front-of-hip pain.
Muscles worked
Stretches: quadriceps, hip flexors
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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