# Stability Ball Quad Stretch

A held quad stretch reclining back over a stability ball with one knee deeply bent. Stretches the front of the thigh and the hip flexors of the bent leg.

- Beginner · Mobility
- Equipment: Stability ball
- HD video: https://media.seto.fit/exercises/exercise-ball-seated-quad-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/stability-ball-quad-stretch/

## Muscles worked

- Quads: 8/10
- Hip flexors: 6/10

## How to do the Stability Ball Quad Stretch

1. Lean back over the ball until your upper back rests on it.
2. Keep one foot flat in front, the other knee deeply bent.
3. Place the bent leg's toes on the floor, heel against the ball.
4. Hold, breathing steadily, then switch legs.

### Full technique — 7 steps

1. Sit on a stability ball with your feet flat on the floor, about hip-width apart.
2. Walk your feet forward and lean back until your upper back rests on the ball.
3. Keep one foot flat on the floor in front of you for support.
4. Bend the other knee deeply and place its toes on the floor with the heel against the ball.
5. Let your hips sink toward the floor until you feel a stretch in the front of that thigh.
6. Rest your hands on your hips and breathe steadily as you hold.
7. Come back up slowly, then repeat with the other leg.

## Common mistakes

- Bouncing into the stretch
- Arching the lower back
- Letting the ball roll away
- Letting the bent knee drift outward

## Form cues

- Front foot stays planted
- Keep hips square
- Ease into the stretch
- Breathe through the hold

## How much to do

- **Strength**: 2 sets of 20–30 reps · rest 30 s · 6 reps in reserve
- **Muscle growth**: 2 sets of 20–30 reps · rest 30 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 30–45 reps · rest 20 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Lying Resistance Band Quad Stretch](https://seto.fit/exercises/lying-resistance-band-quad-stretch/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [All Fours Quad Stretch](https://seto.fit/exercises/all-fours-quad-stretch/) — Beginner
- **This exercise: Stability Ball Quad Stretch — Beginner**

## Quick answers

### What muscles does the Stability Ball Quad Stretch work?

Primary: Quads 8/10. Also works: Hip flexors 6/10.

### When should I do the Stability Ball Quad Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Stability Ball Quad Stretch?

Strength: 2 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Muscle growth: 2 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 20 s, 6 reps in reserve.

### What can I do instead of the Stability Ball Quad Stretch?

Resistance bands: Lying Resistance Band Quad Stretch.

### What is an easier version of the Stability Ball Quad Stretch?

All Fours Quad Stretch (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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