On Your Side Quad Stretch

A simple stretching exercise performed on your side that targets the quadriceps and hip flexors through a gentle knee flexion and hip extension movement.

Instructions

1. Start 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 your torso.
2. Bend your left knee behind you and hold your left foot with your left hand.
3. To stretch your hip flexor, press your left hip forward as you push your left foot back into your hand.
4. Feel the stretch in your quadriceps and hip flexor. Hold for 20-30 seconds while breathing deeply.
5. Release the foot and switch sides by lying on your left side.
6. Repeat the movement with your right leg.
7. Perform this stretch 2-3 times on each side.

Tips

• Keep your bottom leg’s knee bent for stability
• Move gently into the stretch; avoid forcing or jerking
• Press your hip forward to intensify the hip flexor stretch
• Breathe deeply throughout the stretch
• You should feel the stretch in the quadriceps of the top leg
• If the stretch is too intense, reduce the amount of forward hip pressure
• This is an effective stretch for improving flexibility and hip mobility