Supine Quad Stretch
Lie back with one knee folded, glute tucked, and ribs down.
Muscles
- Primary
- quads
- Supporting
- rectus femoris
Mechanics
- Pattern
- static stretch
- Equipment
- bodyweight, bench
- Geometry
- Variable Range
- Target feel
- Front thigh lengthens without low-back arch.
- Progression
- Add posterior pelvic tilt before increasing range.
- Regression
- Use a higher bench or reduce knee bend.
Watch for
- Letting knee flare hard
- Overarching low back
Equipment context
Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.
Substitutions
Related exercises
Progression ladder
- Beginner / regression: Use a higher bench or reduce knee bend.
- Standard: Supine Quad Stretch
- Advanced / progression: Add posterior pelvic tilt before increasing range.
Atlas metrics
- Movement pattern
- static stretch
- Primary target
- quads
- Supporting muscles
- rectus femoris
- Equipment
- bodyweight, bench
- Joint geometry
- Variable Range
- Alternatives
- 3 substitutions
Evidence & limits
Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.
Source: ExRx.net Exercise & Muscle Directory
Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.
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FAQ
- How do I set up Supine Quad Stretch?
- Lie back with one knee folded, glute tucked, and ribs down.
- What should I feel during Supine Quad Stretch?
- Front thigh lengthens without low-back arch.
- What are common mistakes with Supine Quad Stretch?
- Letting knee flare hard; Overarching low back
- How do I progress Supine Quad Stretch?
- Add posterior pelvic tilt before increasing range.
- What can I do instead of Supine Quad Stretch?
- Couch stretch, Quad Roll, Kneeling hip flexor stretch
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- Movement family
- supine quad stretch
- Force type
- static
- Graph edges
- 1360 Atlas movement links reviewed
- nearest visible Atlas substitute found in 2 movement graph hops
- movement graph path: Supine Quad Stretch -> Quad Roll -> Leg extension (3s eccentric)
- curated substitution in the Atlas
- same target muscle: quads