Exercise
On Your Side Quad Stretch
Also known as: side lying quad stretch, lateral quad stretch, side lying hip flexor stretch
On Your Side Quad Stretch is a isolation exercise for the quadriceps. Main target: rectus femoris. Also works: vastus lateralis and vastus medialis. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- Start off by lying on your right side, with your right knee bent at a 90-degree angle resting on the floor in front of you (this stabilizes the torso).
- Bend your left knee behind you and hold your left foot with your left hand. To stretch your hip flexor, press your left hip forward as you push your left foot back into your hand. Switch sides.
Similar exercises
Kneeling Hip Flexor
Bodyweight
Rectus femoris
Looking At Ceiling
Bodyweight
Rectus femoris
Standing Hip Flexors
Bodyweight
Rectus femoris
All Fours Quad Stretch
Bodyweight
Rectus femoris
Iron Crosses (stretch)
Bodyweight
Rectus femoris
Lying Prone Quadriceps
Bodyweight
Rectus femoris
Alternatives with other equipment
On-Your-Back Quad Stretch
Other
Rectus femoris
Quadriceps-SMR
Foam roll
Rectus femoris
Hip Flexion with Band
Bands
Rectus femoris
Leg Press
Machine
Vastus lateralisRectus femoris
Goblet Squat
Kettlebell
Vastus lateralisRectus femorisGluteus maximus
Front Barbell Squat
Barbell
Vastus lateralisVastus medialisRectus femoris
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