On Your Side Quad Stretch
How to do the On Your Side Quad Stretch
- 1
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).
- 2
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.
How to program the On Your Side Quad Stretch
Sets and reps
As an isolation movement, the On Your Side Quad Stretch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The On Your Side Quad Stretch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the On Your Side Quad Stretch work?
The On Your Side Quad Stretch primarily targets the Quadriceps.
What equipment do I need for the On Your Side Quad Stretch?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the On Your Side Quad Stretch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
