quadsbody weight
lying (side) quads stretch
lying (side) quads stretch is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Lie on your side with your legs straight.
Step 2. Bend your top leg and grab your ankle or foot with your hand.
Step 3. Gently pull your ankle or foot towards your glutes until you feel a stretch in your quads.
Step 4. Hold the stretch for 20-30 seconds.
Muscles & body parts
Primary muscles
quads
Secondary muscles
hamstrings
Primary body parts
thighs
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.