How to do Lying Quad Stretch
On the floorHoldBoth sidesAdvanced
Lying Quad Stretch is a on the floor stretch for your knees, shins and hips. Do it on one side, then switch.
Step by step
- 1Lie on your side with legs extended and feet stacked.
- 2Bend your top knee and bring your heel towards your glutes.
- 3Hold your ankle with your hand.
- 4Pull your heel closer while keeping your thighs aligned.
What you should feel
Feel the front of your left thigh slowly open.
Form tips
- Push your hips forward slightly to deepen the stretch. Keep a slight bend in your bottom leg for stability.
- Let your hips stay stacked.
- No pulling… just holding.
Make it easier
If you can't reach your foot, loop a towel around your ankle.
Coming out of it
Gently release your foot… and stretch your leg out long.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Lying Quad Stretch with a coach
In BendEase, a voice coach talks you into Lying Quad Stretch, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your knees and shins.
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