How to do the Lying (side) Quads Stretch
Lying (side) Quads Stretch is a beginner multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using bodyweight, it falls under the flexibility category. Secondary muscles engaged include Hamstrings.
Lying (side) Quads Stretch demonstration · © GymiaFit
Lying (side) Quads Stretch at a glance
- Primary muscles
- Quads
- Secondary muscles
- Hamstrings
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Lying (side) Quads Stretch step by step
- 1Lie on your side with your legs straight.
- 2Bend your top leg and grab your ankle or foot with your hand.
- 3Gently pull your ankle or foot towards your glutes until you feel a stretch in your quads.
- 4Hold the stretch for 20-30 seconds.
- 5Release the stretch and repeat on the other side.
Lying (side) Quads Stretch — questions
What muscles does the Lying (side) Quads Stretch work?
The Lying (side) Quads Stretch primarily targets the Quads. It also recruits the Hamstrings as secondary movers.
What equipment do I need for the Lying (side) Quads Stretch?
None — the Lying (side) Quads Stretch uses your bodyweight only, so it works at home with nothing but floor space.
Is the Lying (side) Quads Stretch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Lying (side) Quads Stretch?
All Fours Squad Stretch, Backward Jump, Balance Board train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Lying (side) Quads Stretch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.