The prone quad stretch with a strap targets the big muscle group on the front of the thigh (quadriceps) while you lie on your front. A strap looped around your foot lets you draw the heel toward your buttock without twisting round to grab it. You are lying down, so balance does not come into it. That makes it a good choice if the standing version is hard to hold.

How to do the prone quad stretch with a strap

Lie on your front on a firm bed or exercise mat, both legs straight.
Bend one knee and loop a strap around the front of that ankle. The video uses a flat exercise band; a yoga strap, belt or long towel works the same way. Bring the ends up over your shoulder and hold them with both hands up by your head.
Rest your head on the mat or your arms, and keep the front of your hips down on the mat.
Pull the strap slowly so the heel moves toward your buttock. Stop once the front of the thigh feels a firm but comfortable stretch.
Your knees stay side by side and resting on the mat, as the voice guide says. Hold and breathe easily, then let the foot down slowly and switch legs.

What you should feel

A gentle, even pull down the whole front of the thigh, which may spread toward the hip crease. You should not feel pain in the knee or lower back.

Common mistakes

Letting the bent knee drift out to the side.
Yanking on the strap so the heel is pulled in quickly.
Letting the hips rise or the lower back sway to chase more stretch.
Holding your breath.

How often

Many programs use 2 to 3 holds per leg, each lasting 20 to 30 seconds, once or twice a day. Your physio will adjust this.

Stop and check with your physio if

The knee hurts sharply or pinches at the front.
Your lower back hurts when you lie on your front or pull the strap.
Numbness or tingling spreads down the thigh or leg.

From the clinic

Most people cannot reach their foot when lying face down, and trying to grab it twists the hip and back. That is why this version uses a strap. With the strap, your arms only need to hold a gentle, steady pull, so the thigh can relax into the stretch. If your heel comes close to your buttock easily, you may not need much pull at all.

After knee surgery or a knee replacement, a deeply bent knee can be too much early on, so follow the limits your surgeon or physio has set. Lying flat on your front is uncomfortable for some people with back pain. A pillow under the stomach can help, or you can ask your physio about the standing quad stretch instead. The standing version is also the usual swap in pregnancy, once lying on your front is no longer comfortable.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-26.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Prone quad stretch with a strap