On Your Side Quad Stretch

A beginner stretching exercise for the quads, done with just your bodyweight.

On Your Side Quad Stretch: finishing position

Main muscles: Quads
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Static

How to do the On Your Side Quad Stretch

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.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the On Your Side Quad Stretch

Questions

What muscles does the On Your Side Quad Stretch work?

Mainly the quads.

Is the On Your Side Quad Stretch good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the On Your Side Quad Stretch?

Good alternatives that train the quads: Kneeling Hip Flexor, Looking At Ceiling, Side Lying Groin Stretch or Standing Hip Flexors.

How many sets and reps of the On Your Side Quad Stretch should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).