Exercise guide
On Your Side Quad Stretch
The On Your Side Quad Stretch bends the upper knee while the lower leg helps stabilize the torso. Drawing the heel toward the glutes and gently moving the hip forward stretches the quadriceps and hip flexors.
Training context
Setup Cues for the Side-Lying Quad Stretch
The knees should remain comfortably aligned rather than allowing the upper leg to drift far forward or backward. A strap can be used around the foot when it is difficult to reach.
Avoid creating range by arching the lower back. A light glute contraction can help keep the pelvis organized.
Technique overview
Move the hip forward without forcing the foot
Lie on one side with the lower leg positioned for balance. Bend the upper knee and hold the foot or a strap. Draw the heel gently toward the glutes while guiding the hip slightly forward. Release slowly and repeat on the other side.
Treat this as an overview and use a range, pace, and setup you can control.