It is a stretching exercise for the quadriceps. It does not require any equipment and can be done at home or in a weight room. The English name for the exercise is sidelying quadriceps. It may be good to do this exercise with squats or lunges.

Body Parts

  • Legs
  • Quadriceps Femoris


  • Lay down on the side of the body.
  • Keep the back straight.
  • Keep the head aligned with the body.


  • Flex the knee and hold the ankle of the flexed leg.
  • Pull on the ankle to attempt to bring the heel to the pelvis.


Keep the thigh perpendicular to the floor. Never arch the back, remember to stretch the other side.