Lying Prone Quadriceps
The Lying Prone Quadriceps is a advanced none (bodyweight) exercise that works the Quads. Follow the steps below.
Target musclesQuads
EquipmentNone (Bodyweight)
LevelAdvanced
How to do the Lying Prone Quadriceps
- Lay face down on the floor with your partner kneeling beside you.
- Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot.
- Your partner should hold the knee and ankle.
- This will be your starting position.Attempt to extend your knee while your partner prevents any actual movement.After 10-20 seconds, relax your muscles as your partner gently pushes the foot towards your glutes, further stretching the quadriceps and hip flexors.After 10-20 seconds, switch sides.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.