Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Warm-Up & Mobility
Lying Quad Stretch — Simple Cool-Down Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The lying quad stretch bends one knee to lengthen the front of the thigh with the torso supported. Keeping the hips stacked and the knee comfortable matters more than pulling the heel tightly toward the glute. Use it after training at a gentle intensity, breathe slowly, and stop if the position causes sharp pain, tingling, or numbness.
Quick answer
Lying Quad Stretch is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
QuadricepsHip flexors
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep lying quad stretch mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Use a strap and reduce knee bend. |
How to Do the Lying Quad Stretch
1
Lie on one side with the hips and shoulders stacked.
2
Bend the top knee and hold the ankle or use a strap.
3
Gently draw the heel back while keeping the knees close.
4
Keep the pelvis neutral, breathe, and change sides.
Common Mistakes
✕
Arching the lower back to create more range.
✕
Pulling hard on the foot despite knee discomfort.
Coaching Tips
✓
Squeeze the top-side glute lightly.
✓
Use a strap if reaching the ankle twists the shoulder.
Scaling Options
Easier / Beginner
Use a strap and reduce knee bend.
Harder / Advanced
Move the top knee slightly behind the hip without arching.
Related WODs
Use Lying Quad Stretch in a Real Workout
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Lying Quad Stretch feel?
You should feel mild, steady tension and be able to breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
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