PILATES MOTION ATLAS

Prone Towel Quadriceps Stretch | Self-stretch in 3D

Prone Towel Quadriceps Stretch: prone, quadriceps. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Prone Towel Quadriceps Stretch — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Prone · Quadriceps

A self-stretch for the quadriceps. Support your body and stay within a comfortable range.

Starting position

Lie on your front and rest your forehead on one forearm. Loop a towel around the other ankle and hold the end with the hand on the same side.

Movement phases

1. Set up on your front

Let the front of the pelvis rest on the floor and bring both knees together.

2. Bend the knee

Pull the towel and bring the heel towards your buttock.

3. Hold the stretch

Feel the stretch in the front of the thigh, within the range where the pelvis stays down.

4. Lower the leg

Keep supporting with the towel as you straighten the knee.

What to check yourself

Check that the pelvis is not lifting off the floor and that your lower back is not arching strongly.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Worcestershire Acute Hospitals NHS — Stretching Exercises (Physiotherapy) ↗
Self-stretches for the neck, shoulder, elbow and wrist; knee rolls and knee hugs lying down; inner thigh; lifting the chest lying face down; front of the hip at the edge of a bed; front and back of the thigh; and calf.

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