The prone quads stretch is one of the most effective ways to stretch both your quadriceps and your hip flexors at the same time. For runners who sit at a desk all day, this stretch is particularly beneficial.
How to Perform the Prone Quads Stretch
Lie face down on a mat. Bend one knee and reach back to grasp your ankle or foot. Gently pull your heel towards your buttock until you feel a stretch along the front of your thigh. Keep your hips pressed into the floor throughout. Hold for 30 seconds on each side.
Key Points
- Keep your hips flat on the floor to maximise the stretch
- Pull gently, do not force it
- If you cannot reach your ankle, use a towel or strap looped around your foot
- Perform after running as part of your cool-down routine
For more stretching exercises, see our dynamic quads stretch and hip flexor stretch.