Legs · Bodyweight
On Your Side Quad Stretch
How to do the on your side quad 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
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
How to do it
Lie on your side with the bottom leg bent in front of you for balance. Bend the top knee and hold the top foot, then gently press the hip forward as you draw the heel toward your glute until you feel a stretch through the front of the thigh. Hold, then switch sides.
- 1Feel the stretch in the quadriceps of the top leg, with some opening through the front of the hip as you press the hip forward
- 2Keep the torso steady and let the stretch build from the leg rather than from twisting your spine
- 3Use a light pull on the foot while keeping the knee pointed mostly in line with the hip
Common mistakes
- Do not yank your foot hard toward your glute or force the knee into an uncomfortable angle
- Avoid arching your lower back or rolling backward to create fake range
- Do not let the top knee drift far forward if it takes the stretch out of the front of the thigh
Muscles worked
The on your side quad stretch mainly works the quads, with the hip flexors assisting.
- QuadsPrimary
- Hip FlexorsSupport
- GlutesMinor
Kovo programs the on your side quad 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 April 2026.