Assisted Prone Rectus Femoris Stretch

Setup

1. 01Lie face down on the bench or pad with hips pressed flat.
2. 02Bend one knee and secure the ankle in the machine pad or the assistant's hands.
3. 03Keep the pelvis neutral by lightly bracing the abs and squeezing the glute on the stretching side.
4. 04Rest the forehead on stacked hands so the neck stays relaxed.

Execution

1. 01Let the assistance draw the heel slowly toward the glute.
2. 02Stop at a strong but tolerable stretch along the front of the thigh.
3. 03Hold the position while breathing slowly and keeping the hips down.
4. 04Release the tension gradually and switch sides.

Checkpoints

• -Both hip bones stay in contact with the pad.
• -Lower back does not arch to chase more range.
• -Stretch is felt in the front thigh, not as pinching in the knee.
• -Breathing stays slow and controlled through the hold.

Common mistakes

• -Letting the hip lift off the pad to fake extra range.
• -Cranking into pain instead of easing into tension.
• -Arching the lumbar spine as the heel comes down.
• -Holding the breath and bracing against the stretch.