Movement overview

The Lying Quadriceps Stretch is an effective exercise for increasing flexibility in the quadriceps muscles located at the front of the thigh. This stretch helps in improving range of motion, reducing muscle tension, and preventing injuries. It is particularly beneficial for athletes and individuals involved in activities that require strong and flexible legs.

Step-by-step cues

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

Technical tips

• Keep your hips stacked and avoid letting them roll forward or backward during the stretch.
• Focus on maintaining a straight line from your head to your tailbone to ensure proper alignment.
• If you find it difficult to reach your ankle, use a strap or towel around your foot to assist with the stretch.
• Ensure that you do not force the stretch; it should be gentle and not cause pain.
• Perform this stretch after a workout when muscles are warm for better flexibility gains.