Lying (Side) Quadriceps Stretch
On one side, the top hand draws that heel toward the buttock, knees together; the front of the top thigh stretches.
How to do it
Setup
Lying on one side, the head on the lower arm, knees together.
Steps
- Bend the top knee and take the foot with the top hand.
- Draw the heel toward the buttock, thighs together.
- Ease the hips forward; hold, then turn over.
Common mistakes
Top knee drifting up and forward: keep it level with the bottom knee. Arching the lower back: move the hips, not the ribs. Yanking the heel against knee pain: stop at the thigh stretch.
Breathing
Slow and even through the hold.
