Side-Lying Quad Stretch

Difficulty

Beginner

Position

Floor

Type

Static stretching

Sides

Both sides

Hold time

45–60 s per set in our routines

How to do the Side-Lying Quad Stretch

1. Lie on one side with legs extended and feet stacked.
2. Bend your top knee, drawing the heel toward your glute, and hold the ankle with your hand.
3. Keep thighs aligned as you gently pull the heel closer and breathe into the stretch.

Tips

• Press your hips slightly forward to deepen the stretch.
• Bend the bottom leg a little for extra stability.

Adjustments

• Loop a strap or towel around your foot if reaching with your hand is tough.

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