Demo & instructions
Side-Lying Quad Stretch
Also known as: Lying Quad Stretch, Floor Quadriceps Stretch
Instructions
The standing quad stretch done lying on your side, where balance is no longer a concern. Pulling the heel toward the glute while the hips stay stacked lengthens the front of the thigh.
- Movement
- Stretch
- Type
- Isolation
- Level
- Beginner
- Typical range
- 20–60 sec
Setup
- 1Lie on one side with the legs straight and the head resting on the bottom arm.
- 2Bend the top knee and reach back with the top hand to hold the ankle or foot.
Execution
- 1Draw the heel toward the glute while keeping the knees close together.
- 2Push the hip gently forward to deepen the stretch along the front of the thigh.
- 3Hold, release, and roll over for the other side.
Breathing
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
