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Movement · Upper Legs

Lying (Side) Quads Stretch

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

TargetQuads
Equipmentbody weight
Body partUpper Legs

Technique

How to Perform

  1. 1

    Lie on your side with your legs straight.

  2. 2

    Bend your top leg and grab your ankle or foot with your hand.

  3. 3

    Gently pull your ankle or foot towards your glutes until you feel a stretch in your quads.

  4. 4

    Hold the stretch for 20-30 seconds.

  5. 5

    Release the stretch and repeat on the other side.

Muscles worked

Target and supporting

Target

Quads

Secondary

Hamstrings

Training plans

Found in these plans

No current ScoreDive plan references this exercise.

Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.