PlanWorkouts

Exercise 0613 · REF BWnJR72

Lying (side) Quads Stretch exercise animation

Lying (side) Quads Stretch

Category
Upper Legs
Equipment
Body Weight
Target
Quads

This side-lying stretch targets the quads by pulling the heel toward the glutes while lying on your side, which is often a more stable position for holding a deep quad stretch than doing it standing and balancing on one leg. A useful pre- or post-squat mobility piece.

How to Do the Lying (side) Quads Stretch

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

Muscles Worked

The Lying (side) Quads Stretch primarily targets the Quads, with Hamstrings as the primary synergist muscle group.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have body weight? These target the same quads with different equipment.

Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Dumbbell Goblet Squat Dumbbell Goblet Squat Dumbbell · Quads

FAQ

What muscles does the Lying (side) Quads Stretch work?
The Lying (side) Quads Stretch primarily targets the quads, with the hamstrings as the main supporting muscle group.
What equipment do I need for the Lying (side) Quads Stretch?
The Lying (side) Quads Stretch is done with no equipment — just body weight.
What's a good alternative to the Lying (side) Quads Stretch?
If you don't have access to the space or setup it needs, the Assisted Prone Lying Quads Stretch targets the same quads using assisted instead.