Quad Stretch (Side Lying)

How to do it

1. Lie on one side on a mat with the legs stacked and the head resting on the lower arm or a folded towel.
2. Bend the top knee and reach back with the top hand to grasp the ankle or top of the foot.
3. Draw the heel toward the glute while keeping the top hip stacked over the bottom hip and the knee pointing straight back.
4. Feel a stretch along the front of the top thigh while keeping the bottom leg relaxed and slightly bent for balance, breathing evenly.
5. Hold the position for 20 to 30 seconds without letting the top hip roll backward.
6. Release the ankle, roll onto the opposite side, and repeat with the other leg.

Muscles worked

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