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Side-Lying Quadriceps

BeginnerstretchTier T1

Lie on your side on a mat with your legs stacked and your head on your arm. Hold the top of your top foot and gently pull the heel toward your buttock, keeping your knees touching. You may feel a gentle stretch in the front of the thigh.

Targets: Knee
Muscles: Quadriceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • This stretch is done after exercising, as part of a cool-down routine of gentle stretches that should take about 5 minutes in total; spend more time if needed.
  • If you have an injury, a medical condition, or you're pregnant, you may need to make changes to some stretches; talk to a physiotherapist or healthcare professional about which ones are right for you. Hold this stretch for 15 to 20 seconds and repeat on the other side.
  1. A man lying on his right side on a mat, legs extended and stacked with the knees touching, his head resting on his bent right arm, his left hand resting on his left hip.

    Step 1 of 3

    Lie on your right side with your legs stacked and extended, your head resting on your right arm.

  2. The same man lying on his right side, his left knee bent behind him with his left hand gripping the top of his left foot and gently pulling the heel toward his left buttock, knees touching, right leg still extended along the mat.

    Step 2 of 3

    Grab the top of your left foot and gently pull your heel towards your left buttock to stretch the front of the thigh. Keep your knees touching.

  3. A man lying on his right side on a mat, legs extended and stacked with the knees touching, his head resting on his bent right arm, his left hand resting on his left hip.

    Step 3 of 3

    Lie on your right side with your legs stacked and extended, your head resting on your right arm.

What you should feel

A gentle stretch felt in the front of the left thigh.

Breathing

  • Breathe normally.

Safety Information

Spend more time on them if needed. If you have an injury, a medical condition, or you're pregnant, you may need to make changes to some stretches. This stretch is part of a cool-down routine done after exercising, not a standalone or warm-up stretch. Pull the heel toward the buttock gently. Keep a held position within a comfortable range, not an end-range or forced pull. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.