# Side Lying Quad Stretch

A floor quad stretch done lying on your side. You pull the heel of the top leg toward your glutes to stretch the front of the thigh and the hip flexors while your bottom leg rests straight on the floor.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/lying-side-quadriceps-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/side-lying-quad-stretch/

## Muscles worked

- Quads: 8/10
- Hip flexors: 5/10

## How to do the Side Lying Quad Stretch

1. Lie on your side, head resting on your lower hand.
2. Bend your top knee and hold your foot behind you.
3. Gently pull your heel toward your glutes.
4. Hold, then turn over and repeat on the other leg.

### Full technique — 6 steps

1. Lie on your side with both legs straight and your head resting on your lower hand.
2. Bend your top knee and bring your heel toward your glutes.
3. Reach back with your top hand and hold the top of your foot or ankle.
4. Keep your top hip directly over your bottom hip and your knees close together.
5. Gently pull your foot back and push your top hip forward until the front thigh stretches.
6. Breathe steadily, then release and repeat on the other side.

## Common mistakes

- Letting the top knee drift forward
- Arching the lower back
- Rolling back onto the floor
- Bouncing into the stretch

## Form cues

- Keep knees together
- Top hip over bottom hip
- Pull heel toward glutes
- Bottom leg stays straight

## How much to do

- **Strength**: 1–2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Muscle growth**: 1–2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 30–45 reps · rest 15 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Lying Resistance Band Quad Stretch](https://seto.fit/exercises/lying-resistance-band-quad-stretch/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Side Lying Quad Stretch — Beginner**
- Harder: [Stability Ball Quad Stretch](https://seto.fit/exercises/stability-ball-quad-stretch/) — Beginner

## Quick answers

### What muscles does the Side Lying Quad Stretch work?

Primary: Quads 8/10. Also works: Hip flexors 5/10.

### When should I do the Side Lying Quad Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Side Lying Quad Stretch?

Strength: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Muscle growth: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 15 s, 6 reps in reserve.

### What can I do instead of the Side Lying Quad Stretch?

Resistance bands: Lying Resistance Band Quad Stretch.

### What is a harder version of the Side Lying Quad Stretch?

Stability Ball Quad Stretch (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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