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Quadriceps Laying Stretch

Quadriceps Laying Stretch

The Quadriceps Laying Stretch is a fantastic exercise for targeting the muscles in your quadriceps, which are located on the front of your thighs. This stretch is great for improving flexibility and mobility in the lower body, as well as reducing muscle tension in the quadriceps after a strenuous workout. To perform the Quadriceps Laying Stretch, you will need a comfortable, flat surface such as a yoga mat or carpeted floor. Lie on your side and position yourself so that your body is straight with your legs stacked on top of each other. Bend your bottom leg for stability and support and reach back with your top hand to grab the ankle of your top leg. Gently pull your ankle towards your buttocks until you feel a comfortable stretch in the front of your thigh. Hold this position for 30 seconds to a minute, then switch sides and repeat the stretch. Regularly incorporating the Quadriceps Laying Stretch into your fitness routine can help improve your overall flexibility and range of motion, which can enhance your athletic performance and reduce the risk of injury. This stretch is also a great way to alleviate tightness and soreness in the quadriceps, making it especially beneficial for athletes and those who engage in activities that involve running, jumping, or squatting. Remember to always listen to your body and never force a stretch beyond what is comfortable. If you experience any pain or discomfort during the Quadriceps Laying Stretch, you should stop immediately. As always, it's important to consult with a fitness professional to ensure proper form and technique for any exercise you perform. Keep stretching and keep working towards your fitness goals!


  • Lie down on your back on a mat or a comfortable surface.
  • Bend your left knee and pull it towards your chest with both hands, keeping your right leg straight on the ground.
  • Hold this position for 20-30 seconds, feeling a stretch in your quadriceps muscle.
  • Release the stretch and switch legs, bending your right knee and pulling it towards your chest.
  • Hold this position for 20-30 seconds.
  • Repeat the stretch on both legs for 2-3 sets.

Tips & Tricks

  • Perform dynamic stretches before starting the quadriceps laying stretch to warm up your muscles.
  • Maintain good posture throughout the exercise by keeping your chest up and shoulders back.
  • Engage your core muscles during the stretch for added stability and support.
  • Start with shorter holds, gradually increasing the duration of the stretch over time.
  • Avoid bouncing or jerking movements during the stretch to prevent injury.
  • Remember to breathe deeply and exhale slowly while holding the stretch.
  • Listen to your body and stop the stretch immediately if you feel any pain or discomfort.
  • Consider using a foam roller or massage ball to release any tension in the quadriceps before stretching.
  • Combine the quadriceps laying stretch with other leg stretches and lower body exercises for a well-rounded workout.
  • Stay consistent with your stretching routine to improve flexibility and prevent muscle imbalances.

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