How to Do Lying Side Quadriceps Stretch

Lying Side Quadriceps Stretch is a quads exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Lying Side Quadriceps Stretch

  1. 01Lie on the left side with the legs stacked and the head supported by the left arm.
  2. 02Bend the right knee and reach back with the right hand to grab the ankle or foot.
  3. 03Pull the right heel toward the glute while keeping the knees close together.
  4. 04Engage the glutes to prevent the lower back from arching excessively.
  5. 05Switch to the right side and repeat for the left quadriceps.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Lying Side Quadriceps Stretch

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Push the hips forward as you pull the heel back to increase the stretch across the hip flexors and rectus femoris.

Same coaching engine used inside the A90 app

05 / FAQ

Lying Side Quadriceps Stretch questions

What muscles does Lying Side Quadriceps Stretch work?

Lying Side Quadriceps Stretch is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Lying Side Quadriceps Stretch correctly?

Lie on the left side with the legs stacked and the head supported by the left arm. Bend the right knee and reach back with the right hand to grab the ankle or foot. Pull the right heel toward the glute while keeping the knees close together. Engage the glutes to prevent the lower back from arching excessively. Switch to the right side and repeat for the left quadriceps.

What is the A90 coach tip for Lying Side Quadriceps Stretch?

Push the hips forward as you pull the heel back to increase the stretch across the hip flexors and rectus femoris.

Is Lying Side Quadriceps Stretch suitable for beginners?

Lying Side Quadriceps Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Lying Side Quadriceps Stretch?

No. Lying Side Quadriceps Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes lying side quadriceps stretch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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