Prone Quads Stretch for Runners

The prone quads stretch is one of the most effective ways to stretch both your quadriceps and your hip flexors at the same time. For runners who sit at a desk all day, this stretch is particularly beneficial.

How to Perform the Prone Quads Stretch

Lie face down on a mat. Bend one knee and reach back to grasp your ankle or foot. Gently pull your heel towards your buttock until you feel a stretch along the front of your thigh. Keep your hips pressed into the floor throughout. Hold for 30 seconds on each side.

Key Points

• Keep your hips flat on the floor to maximise the stretch
• Pull gently, do not force it
• If you cannot reach your ankle, use a towel or strap looped around your foot
• Perform after running as part of your cool-down routine

For more stretching exercises, see our dynamic quads stretch and hip flexor stretch.