On Your Side Quad Stretch

On Your Side Quad Stretch is a flexibility - supported side-lying front-thigh stretch exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps
Secondary muscles: Iliopsoas, Tensor fasciae latae
Exercise type: Flexibility - supported side-lying front-thigh stretch

Exercise technique

Lie down
Lie on your right side and support your head with your arm or a pillow.
Bottom leg
Bend your right knee about ninety degrees in front of you for balance.
Top knee
Bend your left knee and grasp the top of your foot or ankle with your left hand.
Alignment
Keep your upper thigh in line with your torso.
Hip
Bring your left hip slightly forward and gently press your foot backward into your hand.
Hold
Maintain the stretch in the front of your thigh and hip without arching your lower back.
Side
Release your foot under control, roll onto your other side and repeat.

Key technique points

Bend the lower leg for balance.
Do not open your upper knee to the side.
Keep your pelvis stacked.
Support your neck.
Do not forcefully pull the heel toward your buttock.
Lengthen the front of your hip rather than arching your lower back.

Common mistakes

Rolling backward

Do not open your upper hip and roll your torso onto your back.

Arching the lower back

Do not lose abdominal control as you move the upper leg backward.

Bringing the upper knee forward

Do not flex your hip and reduce the front-thigh stretch.

Pulling on the toes

Do not load the small joints of the foot.

Straightening the bottom leg

Do not remove your balance support and sway during the stretch.

Switching sides quickly

Do not turn your torso to the other side before releasing your foot.

Frequently asked questions