Lying (Side) Quads Stretch

Setup

1. 01Lie on one side with legs stacked and body in a straight line.
2. 02Support the head on the bottom arm or a cushion.
3. 03Bend the top knee and reach back with the top hand to grab the ankle or foot.

Execution

1. 01Gently pull the heel toward the glutes until a stretch is felt along the front of the thigh.
2. 02Tuck the pelvis slightly to deepen the stretch without arching the lower back.
3. 03Hold for 20 to 45 seconds while breathing steadily.
4. 04Release slowly, then roll over and repeat on the other side.

Checkpoints

• -Knees stay roughly stacked; the top knee does not drift far forward or up.
• -The lower back stays neutral, not arched.
• -The stretch is felt in the quad, not as knee pain.
• -Breathing stays slow and relaxed throughout the hold.

Common mistakes

• -Arching the lower back instead of stretching the quad.
• -Yanking the ankle aggressively into painful knee flexion.
• -Letting the top knee flare upward, which shifts the stretch off the quad.
• -Holding the breath during the stretch.