Side Quad Stretch

Side Quad StretchAREAS INVOLVED: Quadriceps, Hip flexors, Abdominals

Lie on your left side, with your forearm flat and at a 45º angle to your torso. Upper arm is perpendicular to the floor.

Grab your right ankle and slowly pull back towards your right buttock, while pushing your right hip forward.

Move your knee backward and slightly upward.

Hold for ten seconds, then pull slightly farther until more tension is felt. Hold for another ten seconds.

Relax. Repeat sequence on your other leg.

Stop pulling if any discomfort is felt in the knee. Individuals with a history of knee problems should perform this stretch with caution.

©2005 LACoFD

Fitness Manual Table of Contents
  • Stretching & Flexibility Chapter
  • Strength Training Chapter
  • Stretch Examples Chapter
  • Acknowledgements
  • Appendices