Exercise guide
Lying Side Quadriceps Stretch
- Beginner
- Isolation
- Timed hold
- Lower legs
This unilateral stretch isolates the quadriceps and hip flexors, using the floor for stability to allow for a deep, controlled release of the anterior thigh muscles. It is highly effective for improving knee health and hip mobility by reducing tension in the rectus femoris.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie on your side on a flat surface with your legs stacked and extended.
- Rest your head on your bottom arm or a pillow to maintain a neutral neck position.
- Bend your bottom knee slightly forward to create a stable base and prevent rolling.
How to do it
- Reach back with your top hand and grasp the ankle or the top of the foot of your top leg.
- Exhale and gently pull your heel toward your glutes while keeping your knees aligned and your hips pushed forward.
- Hold the stretch for 30 seconds, breathing deeply and maintaining a steady tension.
- Slowly release the foot and roll over to repeat the movement on the opposite side.
Form checklist
- Keep your knees close together; do not let the top knee flare toward the ceiling.
- Avoid arching your lower back by keeping your core engaged and pelvis tucked.
- Ensure your hips remain stacked vertically throughout the duration of the stretch.
- Keep your neck and shoulders relaxed to avoid unnecessary tension.
Pro tips
- Squeeze the glute of the leg being stretched to drive the hip forward, which significantly increases the stretch on the hip flexors.
- Think about lengthening the thigh bone away from the hip socket rather than just pulling the heel to the butt.
Make it harder
- Gently pull the knee of the top leg slightly behind the midline of your body while maintaining a flat lower back.
- Perform a 'contract-relax' technique by pushing your foot into your hand for 5 seconds before relaxing into a deeper stretch.
Frequently asked
- What muscles does the lying side quadriceps stretch work?
- The lying side quadriceps stretch primarily targets the quadriceps, and also works the glutes as secondary muscles.
- What equipment do you need for the lying side quadriceps stretch?
- The lying side quadriceps stretch requires no equipment — just your body weight.
- Is the lying side quadriceps stretch good for beginners?
- Yes. The lying side quadriceps stretch is a beginner-friendly movement and a strong foundation to build on.