Split Kneeling Quad Stretch
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Mobility
Stretching
Quads
Hip Flexors
Kneeling
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Bench or Box
Towel, Yoga Mat, or Airex Pad (for cushioning)
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All Levels
Overview
The Split Kneeling Quad Stretch is a mobility exercise designed to lengthen the quadriceps and hip flexors. By elevating the rear foot and pressing the hips forward, this stretch relieves tightness in the front of the thigh and hips, improving mobility for squatting, running, and athletic movement.
Muscles Worked
PRIMARY:
Quadriceps
Hip flexors
SECONDARY:
Gluteus maximus
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Place a towel, yoga mat, or airex pad on the floor for knee comfort.
Assume a split kneeling position with one knee on the ground and the opposite foot forward.
Elevate the rear foot by placing it on a bench, box, or wall behind you.
Keep torso upright and brace your core.
Slowly push hips forward until you feel a stretch along the front of the thigh and hip of the rear leg.
Hold the stretch for the prescribed time, breathing deeply.
Switch legs and repeat on the opposite side.
Variations
Perform closer to the bench for a deeper quad stretch
Reach overhead with the same-side arm to intensify hip flexor stretch
Perform without rear foot elevation for a gentler kneeling hip flexor stretch
Add a forward lean to target hip flexors more
Benefits
Relieves tightness in quads and hip flexors
Improves mobility for squats, lunges, and running
Enhances posture by opening the front of the hips
Reduces risk of quad and hip flexor strains
COACHING CUES
Keep chest tall, don’t collapse forward.
Push hips gently forward to feel the stretch.
Engage glute on the back leg for a deeper stretch.
Breathe slowly and stay relaxed.
Notes
The Split Kneeling Quad Stretch is an effective stretch for lengthening the quadriceps and hip flexors while reinforcing upright posture. It’s commonly used as a warm-up, cool-down, or mobility drill to improve performance and reduce tightness in the lower body.