Description

The lying (side) quads stretch is a great exercise for stretching the quadriceps muscles along the front of your thighs.

Starting Position

Lie on your side with your bottom leg straight and your top leg bent at the knee, grabbing your ankle or foot with your hand.

Technical Execution

Gently pull your foot towards your glutes, feeling a stretch in the front of the thigh. Hold for 20-30 seconds and switch sides.

Range of Motion

Range of motion should increase gradually as you hold the stretch, but avoid overstretching to prevent injury.

Variations

To intensify the stretch, you can use a resistance band or loop a towel around your foot for a deeper pull.

Common Mistakes

Common mistakes include arching the back excessively or not keeping the hips aligned properly during the stretch.

Practical Advice

Focus on breathing deeply and relaxing into the stretch to maximize its effectiveness.

Additional Notes

This stretch can help improve flexibility in the quads and can be beneficial for those with tight hip flexors.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

quadriceps

Secondary Muscles

hip flexors