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stretching · beginner · bench, mat
Prone Knee Extension Hang
knee extensionposterior knee capsulehamstrings
0.0s / 10.3s
Working now
Hamstrings
5%
Quads
5%
Calves
5%
Sets
2–3
Reps
1 hang each side
Hold
1–2 min
Rest
60 sec
The prone sibling of the heel-prop stretch — the mat stabilizes the thigh so all the sag goes into the knee. Weight the hold with an ankle cuff only under guidance.