MOVEMENT GUIDE / MAT / COMFORTABLE FLOOR
Side-lying quadriceps stretch
Lie on your side and gently bring the top heel toward the buttock, holding the ankle if reachable. Keep knees close and hips neutral. Start with 2 × 15–20 seconds per side.
Target muscles
Quads range of motion and movement control
Setup
Warm up with a few minutes of easy movement. Choose a supported position and a mild stretch, never pain.
Perform the move
Lie on your side and gently bring the top heel toward the buttock, holding the ankle if reachable. Keep knees close and hips neutral. Start with 2 × 15–20 seconds per side. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice comfortable motion in the quads. This is general flexibility education, not a diagnosis-specific rehabilitation plan.
Common mistake
Arching the lower back or forcing knee flexion
Alternative
Use a smaller supported range or ask a physiotherapist for an individual option.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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