Side-Lying Quad Stretch

Technique

How to perform Side-Lying Quad Stretch

1. Lie on your right side with your legs extended and stacked, supporting your head on your right arm or a pillow to keep your neck neutral.
2. Bend your left knee and reach your left hand behind you to grasp the front of your left ankle or foot, keeping your thighs aligned and knees close together.
3. Exhale as you gently draw your heel toward your glute while pressing your left hip slightly forward to increase the stretch along the front of your left thigh.
4. Maintain a neutral spine and avoid arching your lower back, breathing steadily as you hold the stretch for the recommended duration.
5. Slowly release your ankle, extend your leg to return to the starting position, then roll to the other side and repeat with the opposite leg.

Programming relevance

Muscles involved

Primary targets: Rectus Femoris, Vastus Lateralis, Vastus Medialis.