Lying Quad Stretch

This stretch is like a bear rolling onto its back for a good leg lengthen. Lie down, draw one foot in, and let the front of your thigh open up while your hips stay calm and steady.

Instructions

1. Lie flat on your back with both legs extended.
2. Bend one knee and bring the foot toward your hips.
3. Reach back and hold your ankle or foot.
4. Pull the foot closer until you feel a stretch.
5. Keep your hips level and your lower back relaxed.
6. Hold, then switch sides and repeat.

Benefits

• Eases tight front thighs
• Helps after running or cycling
• Can improve knee comfort
• Supports easier leg movement

Key Points

• Keep both hips flat
• Pull smoothly, not sharply
• Feel the stretch in the front thigh
• Keep your lower back relaxed

Common Mistakes

• Twisting the hips
• Pulling too hard
• Arching the lower back
• Holding the breath