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Visual demonstration of the Lying Side Quadriceps Stretch exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Quadriceps
Equipment
Mat
Exercise guide

Lying Side Quadriceps Stretch

4 steps Updated 29/08/2026

Lying Side Quadriceps Stretch is a bodyweight exercise targeting Quadriceps (Quadriceps Femoris) using Yoga Mat.

Step by step

How to perform it

  1. Lie on your side with your legs extended straight and your head resting on your lower hand. Extend your top arm and reach back to grasp your top ankle or foot.
  2. Bend your top knee and gently pull your foot towards your glutes with your hand, feeling the stretch in your quadriceps. Keep your hips stacked and your body in a straight line.
  3. Hold the stretch for 15-30 seconds, breathing deeply and steadily.
  4. Slowly release your foot and return to the starting position. Repeat the stretch on the other side. Alternate sides for the desired number of repetitions.
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Last updated: 29/08/2026

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Lying Side Quadriceps Stretch

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