Exercise guide · Beginner · Stretch

Lying (Side) Quads Stretch: How to Do It & Muscles Worked

A static stretch performed lying on your side to target the quadriceps, often used to improve flexibility and reduce muscle tightness.

Primary muscles
Quads
Secondary muscles
Hamstrings
Equipment
Body Weight
Level · type
Beginner · Stretch
Demonstration of the lying (side) quads stretch
Front view: muscles worked by the lying (side) quads stretch. Primary: quads. Secondary: hamstrings.
Back view: muscles worked by the lying (side) quads stretch. Primary: quads. Secondary: hamstrings.
Primary Secondary

How to do the lying (side) quads stretch

  1. Step 1: Lie on your side with your legs straight.
  2. Step 2: Bend your top leg and grab your ankle or foot with your hand.
  3. Step 3: Gently pull your ankle or foot towards your glutes until you feel a stretch in your quads.
  4. Step 4: Hold the stretch for 20-30 seconds.
  5. Step 5: Release the stretch and repeat on the other side.

Lying (Side) Quads Stretch alternatives

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.