Lying (side) Quads Stretch
Skip the guesswork: Lying (side) Quads Stretch leans on pure bodyweight leverage for front-thigh strength you can use.
How to do Lying (side) Quads Stretch
- Lie on your side with your legs straight.
- Bend your top leg and grab your ankle or foot with your hand.
- Gently pull your ankle or foot towards your glutes until you feel a stretch in your quads.
- Hold the stretch for 20-30 seconds.
- Release the stretch and repeat on the other side.
Lying (side) Quads Stretch Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Lying (side) Quads Stretch Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Cutting depth once the weight gets heavy
Pick a load that lets you reach the same depth on every rep.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Lying (side) Quads Stretch
Swap Lying (side) Quads Stretch For
Lying (side) Quads Stretch — Frequently Asked Questions
How do you do the Lying (side) Quads Stretch?
Lie on your side with your legs straight. Bend your top leg and grab your ankle or foot with your hand. Gently pull your ankle or foot towards your glutes until you feel a stretch in your quads. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Lying (side) Quads Stretch work?
The Lying (side) Quads Stretch primarily targets the quads. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Lying (side) Quads Stretch should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Lying (side) Quads Stretch good for beginners?
Yes. The Lying (side) Quads Stretch is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Lying (side) Quads Stretch?
Try the Assisted Prone Lying Quads Stretch, Intermediate Hip Flexor And Quad Stretch or the Barbell Clean And Press. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
