Side-Lying Quadriceps Stretch

How to do it

1. Lie on one side with the head supported and the pelvis stacked.
2. Bend the top knee, hold the ankle with the same-side hand and guide the heel straight toward the buttock.
3. Gently draw the top thigh backward without arching the lower back.
4. Hold a comfortable front-thigh stretch for 10 to 30 seconds.
5. Lie on the other side and repeat the stretch with the other leg.

Form cues

• Keep the pelvis stacked and the knees close without forcing them together.
• Pull the heel straight back rather than sideways.
• Stop for kneecap or knee-joint pain.

Muscles worked

Stretches: quadriceps

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