PILATES MOTION ATLAS

Side-Lying Quadriceps Stretch | Self-stretch in 3D

Side-Lying Quadriceps Stretch: side-lying, quadriceps. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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Position and focus

Side-lying · Quadriceps

A self-stretch for the quadriceps. Support your body and stay within a comfortable range.

Starting position

Lie on your side with the lower arm stretched out under your head. Bend the lower leg slightly, loop a towel around the upper ankle and hold it with the upper hand.

Movement phases

1. Set up on your side

Keep the pelvis vertical to the floor.

2. Draw the heel in

Keeping both knees together, bring the upper heel towards your buttock.

3. Hold the stretch

Without arching your lower back, stop where you feel a stretch in the front of the thigh.

4. Release the knee

Support the leg with the towel as you straighten the knee.

What to check yourself

Check that the upper side of the pelvis is not rolling backwards and that the knee is not drifting forwards.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

NHS — How to stretch after exercising ↗
Self-stretches for the glutes (figure four) and back of the thigh lying down, the inner thigh seated on the floor, the calf using a wall, and the front of the thigh lying on the side.

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