Split Kneeling Quad Stretch with Overhead Reaches

Box or Bench
Written By Sky Winn

  • Mobility

    Stretching

    Quads

    Hip Flexors

    Dynamic

    Kneeling

  • Bench or Box

    Towel, Yoga Mat, or Airex Pad (for cushioning)

  • All Levels

Overview

The Split Kneeling Quad Stretch with Overhead Reaches adds an upper body component to the traditional quad stretch. By reaching overhead while pressing hips forward, this movement lengthens the quads and hip flexors while also opening the torso and shoulders for improved posture and mobility.

Muscles Worked

PRIMARY:

  • Quadriceps

  • Hip flexors

SECONDARY:

  • Latissimus dorsi

  • Serratus anterior

  • Obliques

  • Gluteus maximus

  • Core stabilizers

STEP-BY-STEP INSTRUCTIONS

  1. Place a towel, yoga mat, or airex pad on the ground for knee comfort.

  2. Assume a split kneeling position with one knee down and the opposite foot forward.

  3. Elevate the rear foot on a bench, box, or wall behind you.

  4. Keep torso tall and brace your core as you gently push hips forward into the stretch.

  5. Extend both arms straight overhead, reaching long through your fingertips.

  6. Hold for the prescribed time while breathing deeply.

  7. Return arms to sides, then repeat for reps or time.

  8. Switch legs and repeat on the opposite side.

Variations

  • Perform without rear foot elevation for a gentler stretch

  • Add side bends while arms are overhead to target lateral chain

  • Hold light dumbbells or a band overhead for added intensity

  • Perform alternating reaches instead of both arms together

Benefits

  • Lengthens quads and hip flexors while reinforcing upright posture

  • Improves shoulder and thoracic mobility with overhead reach

  • Engages core and glutes to stabilize position

  • Prepares body for squats, lunges, running, and athletic movement

COACHING CUES

  • Stay tall so your back doesn’t over-arch.

  • Push hips forward to deepen the stretch.

  • Reach long through fingertips to open torso.

  • Engage glutes on the back leg for a stronger stretch.

Notes

The Split Kneeling Quad Stretch with Overhead Reaches is a dynamic stretch that combines hip and quad mobility with overhead shoulder extension. It’s highly effective as a warm-up or recovery drill for improving posture, flexibility, and movement efficiency.

Sky Winn
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Split Kneeling Quad Stretch with Side Bend Reaches
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Split Kneeling Quad Stretch with Reaches Series