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Flexibility
Flexibility

Stretch: Quadriceps & Hip Flexors (Side-Lying)

Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
stretchquadricepship-flexorsside-lyingstaticcaution

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In one line

Lying on the side, grasp the ankle and pull the heel toward the buttocks — avoid if you have "bad knees."

Detail

Target area: Quadriceps & hip flexors. (Diagram 22)

Steps:

  1. Lie on your side with your hips slightly flexed.
  2. Flex one leg and bring your heel toward your buttocks.
  3. Exhale, swing your arm back to grasp your ankle, and pull your heel toward your buttocks. Hold the stretch and relax. NOTE: This should be avoided by those with "bad knees."

Key facts

  • Position: lying on the side, hips slightly flexed.
  • Action: flex one leg, grasp the ankle, pull the heel toward the buttocks.
  • NOTE: avoid if you have "bad knees."
  • Static stretch: hold and relax.

Connections

  • static-stretching — technique used.
  • quadriceps, rectus-femoris, hip-flexors — muscles stretched.
  • stretch-quads-hip-flexors-prone, stretch-quads-hip-flexors-kneeling, stretch-quads-hip-flexors-standing — other quad/hip-flexor variants.
SourceReference manual
p.88
Pages: 88.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.

Explore related topics

Atlas Connections

Hip Flexors
The 4 major hip flexors — iliopsoas, rectus femoris, tensor fascia lata, sartorius — plus secondary flexors.
Quadriceps
The four knee extensors — rectus femoris, vastus medialis, vastus lateralis, vastus intermedius (rectus femoris also flexes the hip); knee ROM 90°.
Rectus Femoris
A 2-joint quadriceps muscle that flexes the hip and extends the knee.
Static Stretching
Stretching to the farthest point and holding the position — the safest technique, requiring the least energy and giving time to reset the stretch reflex, change length, and relax the muscle via the GTOs.
Stretch: Quadriceps & Hip Flexors (Kneeling Lunge)Closely related
From a wide stance, turn one foot 90° sideways, flex that knee and roll the rear foot under so the instep rests on the floor, then force the rear hip toward the floor.
Stretch: Quadriceps & Hip Flexors (Prone)Closely related
Lying face down, reach back to grasp the ankle and pull the heel toward the buttocks — avoid if you have "bad knees."
Stretch: Quadriceps & Hip Flexors (Standing)Closely related
Standing with one hand on a support, grasp the foot of the flexed leg and pull the heel toward the buttocks — avoid if you have "bad knees."