Split Kneeling Quad Stretch with Reaches Series

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 Reaches Series builds on the traditional quad stretch by adding overhead and side-bending reaches. This dynamic series lengthens the quads and hip flexors while also improving mobility through the torso, shoulders, and lateral chain.

Muscles Worked

PRIMARY:

  • Quadriceps

  • Hip flexors

SECONDARY:

  • Obliques

  • Latissimus dorsi

  • Serratus anterior

  • 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 upright, brace your core, and push hips gently forward to feel the quad stretch.

  5. Reach both arms straight overhead and hold briefly.

  6. From overhead, side bend toward the front leg side and hold, then return to center.

  7. Repeat side bend to the opposite side, maintaining hip position.

  8. Continue cycling through overhead and side reaches for the prescribed reps or time.

  9. Switch legs and repeat on the opposite side.

Variations

  • Perform without rear foot elevation for a gentler version

  • Add rotation across the front leg for deeper hip and torso stretch

  • Hold each reach longer for more static mobility

  • Use light dumbbells in hands for added overhead demand

Benefits

  • Lengthens quads and hip flexors while reinforcing upright posture

  • Improves overhead mobility and shoulder stability

  • Enhances lateral chain mobility through obliques and lats

  • Dynamic series prepares body for squatting, running, and athletic movement

COACHING CUES

  • Stay tall so your lower back doesn’t arch.

  • Push hips forward while you reach.

  • Keep glutes engaged on the back leg for a deeper stretch.

  • Reach long through fingertips to open torso and hips.

Notes

The Split Kneeling Quad Stretch with Reaches Series combines lower body stretching with dynamic overhead and side-reaching mobility work. It’s ideal as part of a warm-up sequence to open the hips and lengthen the anterior chain, or as a recovery drill to reduce tightness after training.

Sky Winn
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Split Kneeling Quad Stretch with Overhead Reaches
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Split Kneeling Quad Stretch