How to do Kneeling Quad
On the floorHoldBoth sidesBeginner
Kneeling Quad is a on the floor stretch for your psoas, hips and quadriceps. Do it on one side, then switch.
Step by step
- 1Kneel with knees hip-width apart and tops of feet on the floor.
- 2Step one foot forward.
- 3Bring the opposite foot towards your glutes.
- 4Place one hand on your front knee.
- 5Reach back with the other hand to grab your ankle.
- 6Gently push your hips forward and pull your heel closer to your glutes.
What you should feel
Let your hips ease forward.
Form tips
- Keep an upright posture. Avoid leaning forward or backward.
- Feel the front of your right thigh slowly open.
- Stay tall… and let your breath stay slow.
Make it easier
If you can't reach your foot, just stay in the lunge.
Coming out of it
Slowly let go of your foot… and come back to kneeling.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Kneeling Quad with a coach
In BendEase, a voice coach talks you into Kneeling Quad, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your psoas and hips.
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