Quad Stretch Lying
A simple static stretch performed while lying down to gently extend and mobilize the quadriceps muscles.
Instructions
- Lie on your back or side on the floor in a comfortable position.
- Bend one knee and draw your foot toward your glutes.
- Keep your lower back neutral against the floor.
- Hold your foot gently with both hands, using them to pull the heel closer to your glutes.
- Breathe deeply and relax into the stretch.
- Hold this position for 20-30 seconds.
- Release and switch to the other leg.
Tips
- Avoid pulling too aggressively—gentle sustained pressure is more effective.
- Keep your lower back against the floor to prevent it from arching.
- Breathe slowly and deeply to help relax the muscle into the stretch.
- You can lie on your side if lying on your back is uncomfortable.
- This is an excellent post-workout stretch for the quadriceps.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Hold |
|---|---|---|
| Gain strength | 3 | 25 s |
| Build muscle | 3 | 40 s |
| Build endurance | 3 | 1 min |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
intermediate stretching
beginner stretching
beginner stretching
beginner stretching
beginner stretching
intermediate stretching
intermediate stretching
Side Lying Quad Stretch
Learn more about side lying quad stretch beginner stretching