Side Lying Quadriceps Stretch

exercise_detail.description

The Side Lying Quadriceps Stretch is a flexibility exercise targeting the quadriceps muscles located at the front of the thigh. This stretch is performed while lying on your side, allowing for a deep and controlled extension of the quadriceps, improving flexibility and reducing muscle tightness.

exercise_detail.how_to_perform

1. Lie down on your side on a flat surface, ensuring your body is in a straight line.
2. Support your head with your lower arm or rest it on the floor.
3. Bend your top knee and bring your heel towards your glutes.
4. Reach back with your top hand and grasp your ankle or foot.
5. Gently pull your ankle towards your glutes until you feel a stretch in the front of your thigh.
6. Hold the stretch for 20-30 seconds, maintaining steady breathing.
7. Release slowly and switch sides to repeat the stretch on the other leg.

exercise_detail.what_muscles_work

exercise_detail.tips

• Keep your hips stacked and aligned to avoid twisting your torso.
• Engage your core to maintain stability throughout the stretch.
• If you can't reach your ankle, use a strap or towel around your foot to assist.
• Focus on keeping your knees close together to maximize the effectiveness of the stretch.
• Avoid pulling too hard; aim for a gentle stretch to prevent injury.
• Perform this stretch after workouts to aid in muscle recovery and flexibility.