Quadriceps Muscle Stretch; Side-Lying




Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis & Vastus Intermedius muscles), Psoas Major, Iliacus & Ilio-psoas



Lie on your side, bend the knee of the leg on top and grasp your ankle. Pull the leg up behind your buttocks.

Make sure to keep your knees together and push your hips forward.


Physiotherapy, Injury Prevention & Fitness Recommendations:

  • Avoid bouncing when the muscle is cold
  • Stop if the stretch causes pain
  • Perform the stretch in a safe environment to avoid the risk of a fall or injury
  • Recommended stretch for use within a warm-up or cool down
  • Tight quadriceps may contribute to biomechanical injuries, knee pain, other lower limb problems or low back pain
  • As instructed by a skilled physiotherapist, the stretch is beneficial for injury prevention, to aid recovery from specific injuries, enhancement of the injury healing process, elongates tight muscles, reduces soft tissue tightness and alleviates joint stiffness.
  • This stretch may be useful hip flexor strains, avulsion fractures in the pelvic area,  Iliopsoas tendonitis, trochanteric bursitis, quadriceps strain & tendonitis, Patellofemoral pain syndrome, patellar tendonitis and subluxing kneecap.


Please feel free to contact the Manchester G4 Clinic to speak to a member of the team for any questions that you may have.



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