Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the lying prone quadriceps, including tips, variations, and the muscle groups it targets.
Instructions
- Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. Your partner should hold the knee and ankle. This will be your starting position. for best results.
- Attempt to extend your knee while your partner prevents any actual movement. for best results.
- After 10-20 seconds, relax your muscles as your partner gently pushes the foot towards your glutes, further stretching the quadriceps and hip flexors. for best results.
- After 10-20 seconds, switch sides. for best results.