© by IAAPH GmbH

The Side-Lying Quad is a static stretching exercise, which focuses on improving flexibility of knee extensors (and hip flexors if applicable), reducing the risk of injury and aids in the muscle recovery process.


  1. Place floor mat on the ground
  2. Lay flat on the side with legs close together; the to-be-flexed leg rests on top of the other; extend bottom arm; look forward
  3. Grasp the toes of the to-be-flexed leg and pull the heel towards the gluteus (buttocks); lower leg remains straight; maintain neutral pelvic position
  4. If applicable, extend hip behind the torso for an additional hip flexor stretch; maintain posterior pelvic position

Tageted Musculature

  • Quadriceps
  • Hip Flexors (iliopsoas, rectus femoris, sartorius, gluteus minimus) if applicable

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