Lying side quadriceps stretch

Category

Stretching

Difficulty

Beginner

Equipment

Yoga Mat

Primary muscles

Quadriceps Femoris

Secondary muscles

Iliopsoas

How to do it

1. 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.
2. 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.
3. Hold the stretch for 15-30 seconds, breathing deeply and steadily.
4. 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.