Side-Lying Quadriceps Stretch
Side-lying · Quadriceps
A self-stretch for the quadriceps. Support your body and stay within a comfortable range.
How longNew to it: start with 10–20 seconds, once or twice. Used to it: 20–30 seconds, 2–4 times, about 60 seconds in total per stretch.How long and how many →
Position and focus
Side-lying · Quadriceps
Starting position
Lie on your side with the lower arm stretched out under your head. Bend the lower leg slightly, loop a towel around the upper ankle and hold it with the upper hand.
Movement phases
1. Set up on your side
Stack the hips so the pelvis is upright, not rolling back.
2. Draw the heel in
Keeping both knees together, bring the upper heel towards your buttock.
3. Hold the stretch
Without arching your lower back, stop where you feel a stretch in the front of the thigh.
4. Release the knee
Support the leg with the towel as you straighten the knee.
What to check yourself
Check that the upper side of the pelvis is not rolling backwards and that the knee is not drifting forwards.
Adjust the stretch
Easier: Hold the towel longer and bend the knee less.
Deeper: Keeping the knee bent, take the thigh a little further back.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
NHS — How to stretch after exercising ↗
Self-stretches for the glutes (figure four) and back of the thigh lying down, the inner thigh seated on the floor, the calf using a wall, and the front of the thigh lying on the side.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions