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 Fit 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.