Legs · Bodyweight
Lying (Side) Quadriceps Stretch
How to do the lying (side) quadriceps stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie on your side with your bottom knee bent for stability. Reach back and grab the ankle of your top leg, then gently draw your heel toward your glute until you feel a stretch along the front of the thigh. Hold, then switch sides.
- 1A stretch down the front of the thigh of your top leg
- 2Your hips stacked and your knee pointing down, not flaring out
- 3A gentle pull, easing in rather than forcing the heel to the glute
Common mistakes
- Do not yank the ankle or bounce into the stretch
- Avoid arching your lower back to reach further
- Do not let the knee drift forward; keep the thigh in line with your body
Muscles worked
The lying (side) quadriceps stretch mainly works the quads, with the hip flexors assisting.
- QuadsPrimary
- Hip FlexorsSupport
Kovo programs the lying (side) quadriceps stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.