Double Lean Back Quadriceps Stretch

Muscles worked

Setup

1. Kneel on a soft mat or padded surface with your knees hip-width apart and tops of the feet flat on the floor.
2. Sit your glutes back onto your heels or between your feet if your ankle mobility allows.
3. Place your hands on the floor behind you, several inches past your feet, with fingers pointing away from your body.

How to do it

1. Inhale deeply, then exhale as you slowly lean your torso backward, shifting your weight onto your hands.
2. Lower yourself further onto your elbows if your flexibility allows, ensuring your knees stay in contact with the floor.
3. Hold the position for 30-60 seconds, maintaining a slow, controlled breathing pattern throughout the hold.
4. To exit, press through your palms or elbows to slowly return to an upright kneeling position.

Form checklist

• Keep your knees pressed firmly against the floor; do not let them lift as you lean back.
• Maintain a slight posterior pelvic tilt (tuck your tailbone) to protect your lower back from over-arching.
• Ensure your knees remain hip-width apart and do not flare outward.
• Keep your chest open and avoid shrugging your shoulders toward your ears.

Pro tips

• Gently squeeze your glutes while in the leaned-back position to push your hips forward, which significantly intensifies the stretch in the hip flexors.
• If you feel any sharp pain in the knee joint, reduce the depth of the lean or place a rolled-up towel behind your knee creases to reduce the compression angle.

Make it harder

• Lower your shoulder blades all the way to the floor and reach your arms overhead to stretch the entire anterior chain.
• Perform the stretch with your knees and feet touching to change the line of pull on the lateral quadriceps heads.

Frequently asked

What muscles does the double lean back quadriceps stretch work?

The double lean back quadriceps stretch primarily targets the quadriceps, and also works the glutes as secondary muscles.

What equipment do you need for the double lean back quadriceps stretch?

The double lean back quadriceps stretch requires no equipment — just your body weight.

Is the double lean back quadriceps stretch good for beginners?

The double lean back quadriceps stretch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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