Exercise guide
Quadriceps Lying Stretch
- Beginner
- Isolation
- Timed hold
- Lower legs
The lying side-quad stretch is a highly effective isolation movement for improving flexibility in the quadriceps and hip flexors while minimizing strain on the lower back.
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 small pillow for neck support.
- Bend your bottom knee slightly toward your chest to create a stable base of support.
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 as you gently pull your heel toward your glutes until you feel a comfortable stretch in the front of your thigh.
- Hold the position for 20-30 seconds while maintaining deep, rhythmic breathing.
- Slowly release the foot, roll over, and repeat the process on the opposite side.
Form checklist
- Keep your knees close together; do not let the top knee flare up toward the ceiling.
- Maintain a neutral spine and avoid arching your lower back as you pull the leg back.
- Keep your hips stacked vertically to prevent rotating your torso backward.
- Grip the ankle rather than the toes to avoid unnecessary strain on the ankle joint.
Pro tips
- Squeeze the glute of the leg being stretched to drive the hip forward, which deepens the stretch in the rectus femoris.
- Focus on a 'posterior pelvic tilt' (tucking your tailbone) to maximize the tension on the hip flexors.
Make it harder
- Transition to a prone (face-down) position to increase the hip extension demand.
- Actively push your foot into your hand for 5 seconds (isometric contraction), then relax and pull deeper into the stretch.
Frequently asked
- What muscles does the quadriceps lying stretch work?
- The quadriceps lying stretch primarily targets the quadriceps, and also works the glutes and hamstrings as secondary muscles.
- What equipment do you need for the quadriceps lying stretch?
- The quadriceps lying stretch requires no equipment — just your body weight.
- Is the quadriceps lying stretch good for beginners?
- Yes. The quadriceps lying stretch is a beginner-friendly movement and a strong foundation to build on.