Side-Lying Quad Stretch
Lying on your side with the bottom knee bent in front for balance, you pull the top heel toward the glute and press the hip forward, stretching the quadriceps and hip flexor without standing on one leg.
Primary muscles
- Quadriceps
Secondary muscles
- Hip Flexors
- Sets
- 2–3
- Duration
- 20–40 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Lying on your side with your head on the bottom arm and the bottom hip and knee bent to 90 degrees in front of you.
Bend the top knee and hold the top foot or ankle with the top hand.
Draw the heel toward your glute, keeping the knees level.
Press the top hip forward and push the foot back into your hand until you feel the stretch at the front of the thigh and hip.
Hold, then release and roll over to switch sides.
Breathing: Breathe slowly and press the hip forward a little on each exhale.
Coaching tips
Knees in line
Hip forward, ribs down
Foot presses into the hand
Common mistakes
Arching the lower back
Letting the top knee drift forward
Rolling back
Safety notes
Loop a strap around the foot if you can't reach it comfortably.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.