▸ Legs
On-Your-Back Quad Stretch
QuadricepsOther
beginner · isolation · stretching
A quadriceps movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Lie on a flat bench or step, and hang one leg and arm over the side.
02
Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back.
03
Pull the belly button to the spine to stay in neutral. Press your foot down and into your hand. To add the hip stretch, lift the hip of the leg you're holding up toward the ceiling.
04
Switch sides.