Beginner
LYING (SIDE) QUADS STRETCH
Upper legs
Body Part
Quads
Target Muscle
Body weight
Equipment
Beginner
Difficulty
Target Muscles
Quads
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie on your side with your legs straight.
2
Step:2 Bend your top leg and grab your ankle or foot with your hand.
3
Step:3 Gently pull your ankle or foot towards your glutes until you feel a stretch in your quads.
4
Step:4 Hold the stretch for 20-30 seconds.
5
Step:5 Release the stretch and repeat on the other side.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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