Smart Workout Diary

Supine Quad Stretch on a Bench

The supine quad stretch on a bench is a static stretch performed while lying on your back near the edge of a bench and bending one knee. It primarily lengthens the quadriceps and can also stretch the hip flexors, supporting lower-body mobility and recovery after training.

Demonstration

Demonstration: Supine Quad Stretch on a Bench

Instructions

  1. Lie on your back with your hips close to one end of a stable bench.
  2. Keep one leg extended on the bench and let the other thigh move down alongside the bench edge.
  3. Bend the hanging knee and gently hold the ankle or top of the foot with the same-side hand.
  4. Draw the heel gently toward your glute, keeping your pelvis level and lower back relaxed.
  5. Hold while breathing steadily, then release slowly and repeat on the other side.
Muscle Group
Quads
Other Muscle Groups
Hip Flexors
Type
Stretching
Mechanics
Compound
Laterality
Unilateral
Movement Mode
Isometric
Equipment
Bench
Difficulty
Beginner

Technique tips

  1. Use a bench that does not move or tip during the stretch.
  2. Keep the extended leg relaxed rather than pressing it forcefully into the bench.
  3. Stop short of sharp pain or pinching at the knee, hip, or lower back.
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