Side Lying Quad Stretch

A passive stretching exercise performed from a side-lying position where the knee is flexed and pulled toward the body to stretch the quadriceps and hip flexor muscles.

Instructions

1. Lie on your right side on a yoga mat or padded floor.
2. Rest your head on your right arm or use a pillow for comfort.
3. Keep your right leg extended straight out on the floor for stability.
4. Bend your left knee and draw your left foot up toward your left glute.
5. Reach back with your left hand and gently grasp your left ankle or foot.
6. Pull your left heel gently toward your left glute and hip.
7. Feel the stretch along the front of your left thigh and into the hip flexor.
8. You can increase the stretch by pulling your left foot slightly backward.
9. Hold the stretch position, breathing deeply and relaxing into the position.

Tips

• Hold each stretch for 20-30 seconds on each side, breathing deeply throughout.
• Do not bounce or force the stretch; maintain a gentle, consistent pull.
• Feel the stretch in the front of your thigh (quadriceps) and hip flexor region.
• Keep your torso stable and upright; avoid rolling forward or backward.
• Perform this stretch after your workout when muscles are warm and more flexible.