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Kneeling Quadricep Stretch
A bodyweight kneeling stretch that lengthens the quadriceps and hip flexors to improve flexibility and range of motion in the hips and knees; commonly used in warm-ups, cool-downs, and mobility routines.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Quads, Hip Flexors
Secondary Muscles
Glutes, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hip Flexors
8/10Iliopsoas
Glutes
4/10Glute Max
Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
20-30 reps
Rest Between Sets
10-30 seconds • Breathe deeply between sides
How to Perform
Kneel on a padded surface with one foot forward flat on the floor, forming a 90-degree angle at the front knee. Reach back to grasp the rear ankle.
- Place a pad under your kneeling knee for comfort.
- Step your forward foot flat under your knee.
- Grasp your rear ankle with the same-side hand.
- Gently pull your heel toward your glutes.
- Squeeze the rear glute and shift hips forward.
- Engage your core and keep your torso upright.
- Hold for 20-30 seconds, then switch sides.
Coaching Tips
Form Cues
- Hips squared forward
- Core engaged tight
- Chest tall upright
- Heel close to glutes
- Glute squeeze active
- Breathe deep relax
Breathing
Inhale deeply through your nose, exhale slowly through your mouth to relax into the stretch; brace your core lightly.
Tempo
0-0-30
Range of Motion
Extend the hip until you feel tension in the front thigh without arching the back; knee flexed to bring heel toward glutes.
Safety
Safety Notes
- Use padding under knee to avoid pressure.
- Avoid if acute knee or hip pain exists.
- Stop if sharp pain occurs.
- Maintain neutral spine alignment.
- Consult professional for back issues.
Spotting
No spotting needed; use wall for balance if beginner.
Common Mistakes
- Arching lower back
- Kneeling knee sliding
- Leaning torso forward
- Bouncing in stretch
- Hips rotating open
When to Avoid
- Acute knee injuries
- Hip impingement
- Lower back pain
- Osteoporosis
Flexibility Needed
- Basic knee flexion
- Hip extension range
Build Up First
- Stable kneeling position
Also known as
Half-Kneeling Quad Stretch, Kneeling Thigh Stretch, Lunge Quad Stretch
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Similar Exercises
Prone Quadricep Stretch
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Seated Quadricep Stretch
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Walking Quadricep Stretch
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All Fours Quadricep Stretch
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Standing Quadricep Stretch
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Foam Roller Quadricep
Others
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Half Kneeling Psoas Stretch
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Half Kneeling Hip Flexor Stretch
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Kneeling Neck Stretch
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Traps
Kneeling Warrior Lunge
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Hip Flexors
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