Assisted Prone Lying Quads Stretch
Also known as: prone assisted lying quads stretch
Assisted Prone Lying Quads Stretch trades complexity for quad size and knee resilience, and it works before or after your main squat.
How to do Assisted Prone Lying Quads Stretch
- Lie face down on the ground with your legs extended.
- Bend your left knee and reach back with your left hand to grab your left foot or ankle.
- Gently pull your left foot towards your glutes, feeling a stretch in your left quad.
- Hold the stretch for 20-30 seconds, then release.
- Repeat with your right leg.
Assisted Prone Lying Quads Stretch Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Pause at the hardest point once the range feels owned.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Take weight off the assist before you add reps.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Log the assist setting so progress stays measurable.
Common Assisted Prone Lying Quads Stretch Mistakes
Letting the pad fling you through the sticking point
Slow the whole rep so the assistance cannot generate momentum.
Letting the knees cave inward as fatigue builds
Press the outside edge of each foot into the floor throughout.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Assisted Prone Lying Quads Stretch
Swap Assisted Prone Lying Quads Stretch For
Assisted Prone Lying Quads Stretch — Frequently Asked Questions
How do you do the Assisted Prone Lying Quads Stretch?
Lie face down on the ground with your legs extended. Bend your left knee and reach back with your left hand to grab your left foot or ankle. Gently pull your left foot towards your glutes, feeling a stretch in your left quad. Use an assistance machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Assisted Prone Lying Quads Stretch work?
The Assisted Prone Lying Quads Stretch primarily targets the quads. It is classified as a legs exercise and is performed with an assistance machine.
How many sets and reps of the Assisted Prone Lying Quads Stretch should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Take weight off the assist before you add reps. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Assisted Prone Lying Quads Stretch good for beginners?
Yes. The Assisted Prone Lying Quads Stretch is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Assisted Prone Lying Quads Stretch?
Try the Lying (side) Quads Stretch, Intermediate Hip Flexor And Quad Stretch or the Barbell Bench Squat. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Assisted Prone Lying Quads Stretch the same as the prone assisted lying quads stretch?
Yes. The Assisted Prone Lying Quads Stretch is also commonly called the prone assisted lying quads stretch. Different gyms and training programs label it differently, but "prone assisted lying quads stretch" refer to this same movement.
