Lying (side) Quadriceps Stretch

Lying (side) Quadriceps Stretch

The lying (side) quadriceps stretch targets the muscles in the front of your thighs, specifically the quadriceps. This stretch is performed in a lying position and is perfect for individuals who find it difficult to balance or have knee issues that make standing stretches uncomfortable. To execute this stretch, start by lying on your side with your legs straight and parallel to each other. Bend your bottom knee slightly for stability and bring your top leg back, bending at the knee. Reach back and grab your top foot with your hand, gently pulling it towards your buttocks. As you feel the stretch in your quadriceps, be sure to keep your hips stacked on top of each other to maintain proper alignment. Hold the stretch for 20-30 seconds, breathing deeply and feeling the tension release in the front of your thigh. Remember, stretching should never be painful. If you experience any discomfort or sharp pain, ease off the stretch and consult with a fitness professional or physiotherapist to ensure you are performing it correctly and safely. Incorporating the lying (side) quadriceps stretch into your routine can help improve flexibility in your quadriceps, which can positively impact your overall mobility and reduce the risk of injury during other exercises. Make sure to include it as part of a well-rounded stretching program to keep your muscles healthy and supple.


  • Lie on your right side with your legs extended
  • Bend your left knee and grasp your left foot or ankle with your left hand
  • Gently pull your foot towards your glutes until you feel a stretch in front of your thigh
  • Hold this position for 20-30 seconds
  • Switch sides and repeat the stretch on your left leg

Tips & Tricks

  • Make sure to warm up before attempting any stretching exercises to prevent injury.
  • Focus on your breathing throughout the stretch, inhaling deeply and exhaling slowly to relax your muscles.
  • Engage your core muscles to maintain stability and proper posture during the stretch.
  • Hold the stretch for at least 20-30 seconds on each side to effectively lengthen the quadriceps muscles.
  • Avoid bouncing or jerking movements while stretching, as it can strain the muscles.
  • Gradually increase the intensity of the stretch by leaning further back on your side as your flexibility improves.
  • Listen to your body and stop if you feel any pain or discomfort during the stretch.
  • Pair the lying (side) quadriceps stretch with other lower body stretches or exercises to create a well-rounded workout routine.
  • Include regular strength training exercises for your quadriceps to enhance flexibility and improve overall leg strength.
  • Consult with a fitness professional or physical therapist if you have any pre-existing injuries or conditions that may affect your ability to perform this stretch.


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