Quadriceps Lying Stretch
Description
The quadriceps lying stretch is a side-lying version of the standing quad stretch. Lying on your side eliminates balance demands and lets you focus on the stretch. The hand pulls the top heel back toward the glute, lengthening both the quadriceps and hip flexor.
Muscle Group
Equipment Required
Quadriceps Lying Stretch Instructions
- Lie on your side with your bottom leg extended straight.
- Bend the top knee and reach back to grab the top ankle.
- Pull the top heel toward the same-side glute.
- Keep your hips stacked and squared.
- Push the top hip forward slightly to deepen the stretch.
- Hold the position and breathe deeply.
- Release the leg slowly.
- Roll to the other side and repeat.
Quadriceps Lying Stretch Form & Visual
Quadriceps Lying Stretch Benefits
- Stretches the quadriceps
- Lengthens the hip flexors
- No balance required
- Easier than standing version
- Useful for tight quads
Quadriceps Lying Stretch Muscles Worked
- Quadriceps
- Hip flexors
- Rectus femoris
Quadriceps Lying Stretch Variations & Alternatives
- Standing Quad Stretch
- Couch Stretch
- Lunge Stretch
- Pigeon Pose
