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Upper Legs · Body Weight
Lying Side Quadriceps Stretch
Lying Side Quadriceps Stretch is a beginner isolation flexibility exercise that works the quads (upper legs), with the hip flexors assisting. It needs only a mat. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Hip Flexors · Iliopsoas
How to do Lying Side Quadriceps Stretch
- 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.
- 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.
- Hold the stretch for 15-30 seconds, breathing deeply and steadily.
- 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.
Form tips
- Keep your hips stacked and your body in a straight line to maintain proper alignment and maximize the stretch.
- If you cannot reach your foot comfortably, use a towel or strap around your ankle to assist with the stretch.
- Focus on deep, steady breathing, inhaling as you prepare for the stretch and exhaling as you hold the stretch.
Lying Side Quadriceps Stretch alternatives
More quads exercises
Lying Side Quadriceps Stretch FAQ
What muscles does Lying Side Quadriceps Stretch work?
Lying Side Quadriceps Stretch mainly works the quads in the upper legs (Quadriceps Femoris). The hip flexors work as secondary muscles.
What equipment do you need for Lying Side Quadriceps Stretch?
You need only a mat.
How many sets and reps of Lying Side Quadriceps Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Lying Side Quadriceps Stretch good for beginners?
Yes. Lying Side Quadriceps Stretch is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Lying Side Quadriceps Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Lying Side Quadriceps Stretch?
Other exercises for the quads include Exercise Ball Seated Quad Stretch, Foam Roller Lateral Quads, Foam Roller Quads- and Barbell Side Split Squat.
For developers
Use Lying Side Quadriceps Stretch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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