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Knee · Stretching

Lateral Lying Quadriceps Stretch

Lateral lying quadriceps stretch, 3 sets, hold 30 seconds per side

Illustration of the Lateral Lying Quadriceps Stretch exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per side

Description: Lie on your side, grasp your ankle on the same side, and gently pull the heel towards your buttocks to stretch the front of the thigh. Keep the pelvis stable and avoid arching the back.

Tips: Maintain calm and steady breathing during the stretch. Do not force if you experience pain.

Progression: Gradually increase the hold duration up to 45 seconds as the stretch becomes comfortable.

At a glance

Goal
Stretching
Level
Beginner
Equipment
none
Starting position
Lying on side
Clinical goal
Improve quadriceps flexibility and reduce knee tension
Also known as
side-lying thigh stretch, lateral quadriceps stretch, lying leg stretch

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.