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Exercises/Quadriceps/Side-Lying Quadricep Stretch

Exercise

SIDE-LYING QUADRICEP STRETCH

BeginnerPrimaryQuadricepsSecondaryGlutes

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
Animated diagram — illustrative only

About

A classic quadricep stretch performed lying on the side, pulling the top foot toward the buttocks to lengthen the rectus femoris and other quad muscles.

Instructions

Step-by-step technique

01

Lie on your side

Begin by lying on your side on a comfortable surface, ensuring your spine is in a neutral position. Bend your bottom knee at a ninety-degree angle to provide a stable base of support for your torso throughout the duration of the movement.

keep hips stacked
02

Reach for your ankle

Bend your top knee, bringing your heel toward your glutes. Reach back with your top hand to firmly grip your upper ankle or foot, ensuring you have a secure hold before beginning the actual stretch.

maintain steady balance
03

Align your thighs

Keep your knees together and your thighs parallel to one another. It is vital to avoid letting the top leg drift backward, as this movement can compromise the effectiveness of the stretch and reduce the focus on the quadriceps.

knees stay together
04

Apply gentle tension

Slowly and steadily pull your heel toward your glutes until you feel a comfortable stretch in the front of your upper thigh. Do not force the movement; stop as soon as you feel a significant, controlled stretch.

engage your core
05

Hold and breathe

Maintain the position without bouncing, allowing your muscles to relax into the stretch for the designated duration. Continue to breathe deeply and steadily throughout the hold to help your body remain relaxed and receptive.

breathe deep

Common mistakes

What goes wrong — and why

Mistake

Knee lifting forward

Allowing the thigh to flex forward reduces the stretch on the rectus femoris.

Keep the thighs aligned side by side and only flex the knee, not the hip.

Mistake

Arching the lumbar spine

Lower back arch compensates for tight hip flexors.

Draw the navel in gently and tuck the pelvis to maintain a neutral spine.

Mistake

Pulling the ankle rather than the foot

Twisting the ankle strains the joint.

Grasp the top of the foot or the shoelaces, not the ankle.

Variations · Progressions · Regressions

Adaptations for every level

Regression

Standing Quad Stretch

Stand on one foot and pull the heel toward the buttocks for an easier alternative.

Variation

Side-Lying Hip Flexor Stretch

Extend the hip as well as the knee to target the hip flexors in addition to the quads.

Progression

Prone Quadricep Stretch

Lie face down and pull the heel toward the buttocks for a deeper rectus femoris stretch.