SHIFT Fit
Prone quadriceps strap stretch
Prone quadriceps strap stretch: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Lie face down with strap around one ankle.
- Gently bend knee using strap. Keep pelvis supported without force.
- 2 bouts × 10s per side; 15s rest between bouts. Move only to gentle tension, never pain. Do not bounce. Complete all bouts on both sides/directions, with the stated rest after every bout. Keep breathing; stop a bout if position or control is lost. Keep pelvis supported without force.
Equipment
- mat
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 bouts × 10s per side; 15s rest between bouts. | mat, full gym |
| beginner | 2 bouts × 20s per side; 20s rest between bouts. | mat, full gym |
| beginner | 2 bouts × 30s per side; 30s rest between bouts. | mat, full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use gentle tension only; stop for tingling or radiating symptoms.
- Pulling the heel forcefully; arching the lower back; letting the bent knee flare sideways. Exercise check: Keep pelvis supported without force.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.