Lying Quad Stretch | Gymacetamol

Muscles Worked

Primary

Quadriceps

Secondary

Hip Flexors / Adductors

Quick Cues

1

Lie face down

2

Pull heel to your glute

3

Keep hips flat on the floor

4

Hold and breathe

Equipment Needed

Bodyweight

Lie on your side with your bottom leg extended.
Bend your top knee and grab your ankle or foot with your top hand.
Gently pull your heel toward your glute.
Keep your knees close together and your hips stacked.
Push your hips slightly forward to deepen the stretch in your quad and hip flexor.
Hold for the desired duration, then switch sides.

Common Mistakes

Not keeping the hips square

Arching the lower back

Not pulling the heel close enough to the glute

Pro Tips

Place your back foot on a couch or bench and kneel on your front leg

Drive your hips forward to stretch the hip flexor and quad

Hold for 30-60 seconds and maintain an upright torso

Your Progress

Variations

Hip Flexor Lunge Stretch

Lying Quad Stretch

Standing Quad Stretch