Assisted Prone Quadriceps Stretch
Prone · Quadriceps and knee flexion
An assisted stretch for the quadriceps and knee flexion, observing contact, stabilisation and compensation separately.
Position and focus
Prone · Quadriceps and knee flexion
Starting position
The client lies prone. The trainer stands on the side of the target leg and places the hands on the front of the ankle and the back of the pelvis (over the sacrum).
Movement phases
1. Support ankle and pelvis
Keep both knees together and let the pelvis rest on the table.
2. Bend the knee
Slowly bring the ankle towards the buttock.
3. Check the response
Check for a stretch at the front of the thigh, any lifting of the pelvis and any arching of the lower back.
4. Return the knee
Keep supporting the leg as you straighten the knee.
What the trainer checks
Check that the pelvis is not lifting and that the knee is not drifting outwards.
Trainer information
Trainer position
Stand on the side of the target leg with the feet staggered front to back, matching your stance to the height of the table.
Contact and support
Press the front of the ankle with the palm and place the other hand over the sacrum.
Stabilisation
Use the hand over the sacrum to check for lifting of the pelvis. Do not press down hard.
Compensation
Lifting of the pelvis, arching of the lower back, the knee drifting outwards.
Easier option
Reduce the range and let the weight of the leg or arm rest on a cushion or the table. Go back to checking a pain-free starting position.
Cues and consent
Tell the client where you will touch and which way you will move, and say, 'Tell me straight away if you feel any pain or discomfort.' Confirm consent before touching and before moving.
Stop criteria
Return to the starting position immediately if the client reports sharp pain, numbness, weakness, a pinching feeling in the joint, dizziness, shortness of breath or anxiety, or asks to stop.
The sources include material for clinicians and carers. This 3D is not yet fully reviewed as a studio procedure and does not replace hands-on training. Do not perform unfamiliar techniques from the 3D alone.
Caution
Work within your qualifications, contract and studio procedures, and check medical history, medication and any pain before starting. This is not a substitute for diagnosis or treatment. Do not perform unfamiliar techniques from the 3D alone.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
Worcestershire Acute Hospitals NHS — Stretching Exercises with Assistance ↗
For helpers: where to support and how to move the shoulder (raising and opening), elbow and wrist, double knee hug, knee rolls, inner thigh, front of the hip lying on the side, front and back of the thigh, and ankle.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions