About this exercise
The quadriceps lying stretch is a relaxed, floor-based stretch for the front of the thigh. Lying on your side, you draw your heel toward your glutes to create a comfortable, sustained lengthening of the quadriceps muscle group.
Quadriceps Lying Stretch
Step by step instructions, muscle activation and variants for the Quadriceps Lying Stretch.
EasyQuadriceps
How to Perform
- Lie on your side on a mat, with your bottom arm extended or bent to support your head
- Stack your hips directly on top of each other and keep your knees together
- Bend your top knee and reach back to grasp your top ankle or foot with your top hand
- Gently draw your heel toward your glutes until you feel a stretch along the front of your thigh
- Keep your knees aligned and avoid letting your top hip roll backward
- Hold the stretch steadily, then switch sides and repeat
Muscle Activation
Primary
Quadriceps
About the Quadriceps Lying Stretch
The Quadriceps Lying Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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