Quads
Side Lying Quad Stretch
The Side Lying Quad Stretch is a stretch with no equipment for your quads. Share of the load in the Zulta muscle model: quads (rectus femoris) 40%, quads (vastus lateralis) 22% and quads (vastus medialis) 20%.
How to do it
- Lie on your side on a mat with the head resting on the bottom arm.
- Bend the bottom knee slightly for stability.
- Bend the top knee and hold the top ankle with the top hand.
- Pull the heel toward the glute and move the knee slightly back until you feel a stretch at the front of the thigh.
- Hold for 30 to 45 seconds, breathing slowly, then roll over and switch legs.
Tips
- Keep the top knee level with the bottom knee, not lifted toward the ceiling.
- Tuck the pelvis slightly to feel more stretch at the front of the hip.
Common mistakes
- Rolling back onto the spine.
- Arching the lower back.
- Yanking on the ankle.
Muscles worked by the Side Lying Quad Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Bending the knee fully lengthens the quadriceps; keeping the hip straight adds rectus femoris.
Side Lying Quad Stretch alternatives
Same equipment
Similar exercises
Frequently asked questions
What muscles does the Side Lying Quad Stretch work?
Mainly the quads (rectus femoris), quads (vastus lateralis) and quads (vastus medialis). The hip flexors assist.
Is the Side Lying Quad Stretch good for beginners?
Yes. The Side Lying Quad Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Side Lying Quad Stretch?
For example the Kneeling Quad Stretch, Prone Quad Stretch and Standing Quad Stretch. They train mostly the same muscles.
Log your sets in Zulta
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