TETSULying (Side) Quads Stretch
The Lying (Side) Quads Stretch is a bodyweight exercise for the upper legs that primarily targets the quads, with the hamstrings assisting. Follow the 5 steps below for correct form, with an animated demonstration.
quadsupper legs
hamstrings
body weight
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.
Common questions
What muscles does the Lying (Side) Quads Stretch work?
The Lying (Side) Quads Stretch primarily targets the quads. The hamstrings work as supporting muscles.
What equipment do I need for the Lying (Side) Quads Stretch?
None. The Lying (Side) Quads Stretch uses your body weight only, so you can do it anywhere.
How long should I hold the Lying (Side) Quads Stretch?
Hold the Lying (Side) Quads Stretch for 20 to 30 seconds and repeat 2 to 3 times per side. Ease into the position with steady breathing and never push into pain — stretches are held, not loaded for reps.
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