lying (side) quads stretch

Quads

• Target muscles: legs, hamstrings
• Equipment: bodyweight
• Level: intermediate

How to do it

1. Lie on your side with your legs straight.
2. Bend your top leg and grab your ankle or foot with your hand.
3. Gently pull your ankle or foot towards your glutes until you feel a stretch in your quads.
4. Hold the stretch for 20-30 seconds.
5. Release the stretch and repeat on the other side.

Swap it for

• All-Fours Quad Stretch (Foot Grab)
• Seated Quad Stretch on Bench
• Prone Quad Stretch with Rope

Harder

• Prone Quad Stretch with Rope