Split Kneeling Quad Stretch with Side Bend Reaches
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Mobility
Stretching
Quads
Hip Flexors
Lateral Chain
Dynamic
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 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:
Obliques
Latissimus dorsi
Serratus anterior
Gluteus maximus
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Place a towel, yoga mat, or airex pad on the ground for knee comfort.
Assume a split kneeling position with one knee down and the opposite foot forward.
Elevate the rear foot on a bench, box, or wall behind you.
Brace your core and gently push hips forward to feel the stretch in your quad and hip flexors.
Reach both arms overhead, then slowly side bend toward the front leg side, keeping hips square.
Return to center, maintaining tall posture.
Perform controlled repetitions or hold for prescribed time.
Switch legs and repeat on the opposite side.
Variations
Alternate side bends to target both lateral chains
Perform without rear foot elevation for a gentler stretch
Hold light dumbbells or a resistance band overhead for added intensity
Combine with overhead-only reaches or rotational reaches for a full series
Benefits
Lengthens quads and hip flexors while reinforcing upright posture
Improves mobility through lateral chain (lats and obliques)
Engages glutes and core to stabilize during the stretch
Enhances posture and overhead mobility for training or daily movement
COACHING CUES
Push hips forward as you reach tall.
Keep chest lifted, don’t collapse forward.
Side bend smoothly. Don’t twist your torso.
Engage glutes on the back leg for a deeper stretch.
Notes
The Split Kneeling Quad Stretch with Side Bend Reaches is an advanced mobility drill that combines hip and quad lengthening with lateral torso expansion. It’s a valuable addition to warm-ups and cool-downs, helping improve flexibility, posture, and overall movement quality.