Quads exercise · body weight
Lying (Side) Quads Stretch
The lying (side) quads stretch is a bodyweight exercise that targets the quads, with the hamstrings assisting.
- Target muscle
- Quads
- Also works
- Hamstrings
- Equipment
- Body weight
- Body part
- Upper legs
How to do the lying (side) quads stretch
- Lie on your side with your legs straight.
- Bend your top leg and grab your ankle or foot with your hand.
- Gently pull your ankle or foot towards your glutes until you feel a stretch in your quads.
- Hold the stretch for 20-30 seconds.
- Release the stretch and repeat on the other side.
Sets and reps
Hold each stretch for 20–40 seconds, breathing slowly, and repeat 2–3 times per side. Stretch to mild tension, never pain.
Muscles worked
The main muscle is the quads. The hamstrings work as secondary muscles. See all quad exercises or every bodyweight exercise.
