On Your Side Quad Stretch

Also called side-lying quad stretch and lying side quad stretch.

Works

Quads

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. Start off by lying on your right side, with your right knee bent at a 90-degree angle resting on the floor in front of you (this stabilizes the torso).

1. Bend your left knee behind you and hold your left foot with your left hand. To stretch your hip flexor, press your left hip forward as you push your left foot back into your hand. Switch sides.

Cues

• Bottom knee bent 90° in front.
• Hold the top foot behind you.
• Push the hip forward.
• Press the foot back into the hand.

Common mistakes

• Arching the low back.
• Top knee drifting forward.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

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