On Your Side Quad Stretch 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Isolation
Force Type
Stretch
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The On Your Side Quad Stretch is a bodyweight flexibility exercise performed while lying on one side, designed to lengthen the quadriceps and gently open the hip flexors by pulling the top foot toward the glutes. It provides a controlled and accessible position for improving front-thigh mobility, reducing tightness from activities like running or lower-body training, and enhancing overall hip extension range without requiring equipment.
How to Perform
Lie down on your side with your legs stacked and your head resting on your bottom arm or a small pillow for support.
Bend your top knee and bring your heel toward your glutes.
Reach back with your top hand and grasp your ankle or foot gently.
Keep your knees close together and your hips stacked to maintain alignment.
Gently pull your foot closer to your glutes until you feel a stretch along the front of your thigh and hip flexor.
Hold the stretch for 20–30 seconds, breathing deeply and keeping your core engaged.
Slowly release your foot and return to the starting position.
Switch sides and repeat the stretch on the opposite leg.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your hips stacked to avoid twisting your lower back.
Avoid pulling your foot too forcefully to prevent knee strain.
Engage your core slightly to maintain balance and stability.
Keep your knees close together for a more effective quad stretch.
Breathe deeply and steadily to enhance relaxation and stretch depth.
Avoid arching your lower back during the stretch.
Perform the stretch slowly, holding the position without bouncing.
Use a pillow under your head or bottom arm for comfort if needed.
Gradually increase stretch intensity over time rather than forcing it.
Switch sides evenly to maintain balanced flexibility between legs.
How Not to Perform
Do not arch or twist your lower back while pulling your foot.
Avoid forcing your heel too close to your glutes.
Do not let your hips roll forward or backward.
Avoid lifting your top knee too high, which reduces quad engagement.
Do not hold your breath during the stretch.
Avoid bouncing or jerking movements to deepen the stretch.
Do not keep your knees too far apart.
Avoid neglecting the opposite side, creating flexibility imbalances.
Do not perform the stretch on a hard, uncomfortable surface without support.
Avoid relaxing the supporting core, which can compromise stability.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
