On Your Side Quad Stretch

A beginner stretch for the quads.

Movement guide

On Your Side Quad Stretch

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusQuads

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

On Your Side Quad Stretch demonstrated on the 3D figure

3D demoOn Your Side Quad StretchBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Intermediate Hip Flexor and Quad Stretch demonstrated on the 3D figure

3D demoIntermediate Hip Flexor and Quad StretchIntermediate · Other / check instructions

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Start off by lying on your right side, with your right knee bent at a 90-degree angle resting on the floor in front of you (this stabilizes the torso).
Bend your left knee behind you and hold your left foot with your left hand. To stretch your hip flexor, press your left hip forward as you push your left foot back into your hand. Switch sides.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Quad Stretch demonstrated on the 3D figure

3D demoQuad StretchIntermediate · Other / check instructions

Standing Elevated Quad Stretch demonstrated on the 3D figure

3D demoStanding Elevated Quad StretchBeginner · Other / check instructions + A bench or box

All Fours Quad StretchIntermediate · No equipment

On-Your-Back Quad StretchBeginner · Other / check instructions + A bench or box

Couch stretch demonstrated on the 3D figure

3D demoCouch stretchIntermediate · A wall

Half-kneeling hip flexor stretch demonstrated on the 3D figure

3D demoHalf-kneeling hip flexor stretchBeginner · No equipment

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Questions people ask

What muscles does the On Your Side Quad Stretch work?

Mainly the quads.

What equipment do I need for the On Your Side Quad Stretch?

Other / check instructions.

Is the On Your Side Quad Stretch good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Intermediate Hip Flexor and Quad Stretch.

How do I make the On Your Side Quad Stretch harder?

Progress to the Intermediate Hip Flexor and Quad Stretch, or add load, range or slower lowering once your form is solid.