Lying Prone Quadriceps

What it is

This partner-assisted exercise targets your quadriceps, the large muscle group on the front of your thigh. You will perform an isometric hold, attempting to extend your leg against your partner's resistance. This is followed by a passive stretch where your partner gently presses your foot toward your glutes. This technique effectively improves flexibility and range of motion in your knee and hip.

Technique tips

• Your partner should firmly hold your knee and ankle throughout.
• Apply a strong but controlled push against your partner's resistance.
• Focus on relaxing your quadriceps completely during the passive stretch.
• Breathe deeply and evenly throughout both phases of the stretch.
• Only allow your partner to push the stretch to a comfortable depth.
• Aim for 10-20 seconds for each phase of the stretch.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.