Exercise guide
Quad Stretch
The Side-Lying Quad Stretch uses a belt, rope, or band to bring the top heel toward the glutes. Bending the knee and extending the hip places the quadriceps, particularly the rectus femoris, under stretch.
Training context
Before Adding the Strap Quad Stretch
The strap makes the foot easier to reach, but it should not be used to force the knee into a painful bend. Keep the hips stacked rather than allowing the top hip to roll backward.
If the lower back arches as the leg moves behind the body, reduce the hip-extension range and focus on the knee bend.
Technique overview
Keep the hips stacked as the heel moves back
Lie on one side and loop the strap securely around the top foot. Bend the knee and guide the heel toward the glutes while keeping the thighs reasonably aligned. Add only a small amount of strap tension, hold, then release gradually before switching sides.
Treat this as an overview and use a range, pace, and setup you can control.