Body & Balance Studio
Posture scan

Side-Lying Knee Bend

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Content last reviewed: 2026-07-06

Side-Lying Knee Bend — figure 1

How to do it

  1. Lie on one side, resting the head on the lower arm. Bend the top knee and hold the ankle with the same-side hand; pull the heel toward the gluteals.
  2. Hold the stretch for 10 to 30 seconds.
  3. Lie on the other side and repeat the stretch with the other leg.

Form cues

  • Hold the knees close together.
  • Breathe — Exhale deeply while moving into the farthest point of the stretch; then breathe evenly while holding the stretch.

Dosage

  • Hold: 10–30 s per side
  • Rounds: 2–3
  • Ease to a mild, comfortable stretch — never to pain.

Muscles worked

quadriceps — anatomical illustration
quadricepsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: quadriceps

Target muscles

Quadriceps
Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)