Exercise
SIDE-LYING QUADRICEP STRETCH
Stand
Squat
Form cues
Lie on your side with your lower leg bent at 90 degrees for stability
Bend your upper knee and grip your upper ankle with your upper hand
Pull your heel toward your glutes slowly and steadily
Keep your thighs stacked and parallel — do not let the upper leg drift back
Hold without bouncing and breathe steadily throughout
Instructions
Step-by-step technique
Lie on your side on a mat with your lower leg bent at about 90 degrees to stabilize your body.
Bend your upper knee and reach back with your upper hand to grip your upper ankle.
Slowly pull your heel toward your glutes until you feel a stretch in the front of your thigh.
Keep your thighs stacked and parallel — do not let the upper leg drift backward.
Tuck your pelvis slightly to deepen the stretch.
Hold for 20–30 seconds, breathing steadily.
On each exhale, try to pull the heel a little closer to your glutes.
Switch sides and repeat.