10 Best On Your Side Quad Stretch Alternatives for Limited Mobility

Ranked On Your Side Quad Stretch Alternatives

10 substitutes, ranked by how closely each one matches the On Your Side Quad Stretch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Assisted Prone Lying Quads Stretch

   95% match

   • Quads
   • Other
   • Beginner
   • Isolation

   A straight swap when you want to keep working the quads.

   How to perform this exercise

   1. Lie face down on the ground with your legs extended.
   2. Bend your left knee and reach back with your left hand to grab your left foot or ankle.
   3. Gently pull your left foot towards your glutes, feeling a stretch in your left quad.
   4. Hold the stretch for 20-30 seconds, then release.
   5. Repeat with your right leg.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Movement: static stretch, the same as the On Your Side Quad Stretch
   • Primary muscle: quads, the same as the On Your Side Quad Stretch
   • Equipment: bodyweight only, the same as the On Your Side Quad Stretch
   • Body position: lying face down, the same as the On Your Side Quad Stretch
2. Play demonstration

   2. Assisted Prone Rectus Femoris Stretch

   95% match

   • Quads
   • Other
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie face down on the ground with your legs straight.
   2. Bend your right knee and reach back with your right hand to grab your right foot or ankle.
   3. Gently pull your right foot or ankle towards your glutes, feeling a stretch in the front of your right thigh.
   4. Hold the stretch for 20-30 seconds.
   5. Release and repeat on the other side.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Movement: static stretch, the same as the On Your Side Quad Stretch
   • Primary muscle: quads, the same as the On Your Side Quad Stretch
   • Equipment: bodyweight only, the same as the On Your Side Quad Stretch
   • Body position: lying face down, the same as the On Your Side Quad Stretch
3. 

   3. Lying Prone Quadriceps

   94% match

   • Quads
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. Your partner should hold the knee and ankle. This will be your starting position.
   2. Attempt to extend your knee while your partner prevents any actual movement.
   3. After 10-20 seconds, relax your muscles as your partner gently pushes the foot towards your glutes, further stretching the quadriceps and hip flexors.
   4. After 10-20 seconds, switch sides.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Primary muscle: quads, the same as the On Your Side Quad Stretch
   • Equipment: bodyweight only, the same as the On Your Side Quad Stretch
   • Body position: lying face down, the same as the On Your Side Quad Stretch
4. 

   4. On-your-back Quad Stretch

   92% match

   • Quads
   • Other
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie on a flat bench or step, and hang one leg and arm over the side.
   2. Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back.
   3. Pull the belly button to the spine to stay in neutral. Press your foot down and into your hand. To add the hip stretch, lift the hip of the leg you're holding up toward the ceiling.
   4. Switch sides.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Movement: static stretch, the same as the On Your Side Quad Stretch
   • Primary muscle: quads, the same as the On Your Side Quad Stretch
   • Equipment: bodyweight only, the same as the On Your Side Quad Stretch
   • Body position: lying on your back, not lying face down
5. Play demonstration

   5. Lying (Side) Quads Stretch

   90% match

   • Quads
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie on your side with your legs straight.
   2. Bend your top leg and grab your ankle or foot with your hand.
   3. Gently pull your ankle or foot towards your glutes until you feel a stretch in your quads.
   4. Hold the stretch for 20-30 seconds.
   5. Release the stretch and repeat on the other side.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Movement: static stretch, the same as the On Your Side Quad Stretch
   • Primary muscle: quads, the same as the On Your Side Quad Stretch
   • Equipment: bodyweight only, the same as the On Your Side Quad Stretch
6. 

   6. Quadriceps-smr

   90% match

   • Quads
   • Foam-roll
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lay facedown on the floor with your weight supported by your hands or forearms. Place a foam roll underneath one leg on the quadriceps, and keep the foot off of the ground. Make sure to relax the leg as much as possible. This will be your starting position.
   2. Shifting as much weight onto the leg to be stretched as is tolerable, roll over the foam from above the knee to below the hip, holding points of tension for 10-30 seconds. Switch sides.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Primary muscle: quads, the same as the On Your Side Quad Stretch
   • Equipment: bodyweight only, the same as the On Your Side Quad Stretch
   • Body position: lying face down, the same as the On Your Side Quad Stretch
7. Play demonstration

   7. Chair Leg Extended Stretch

   88% match

   • Quads
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on the edge of a chair with your back straight and feet flat on the ground.
   2. Extend one leg straight out in front of you, keeping your heel on the ground.
   3. Lean forward slightly, feeling a stretch in your quadriceps.
   4. Hold this position for 20-30 seconds.
   5. Switch legs and repeat the stretch.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Movement: static stretch, the same as the On Your Side Quad Stretch
   • Primary muscle: quads, the same as the On Your Side Quad Stretch
   • Equipment: bodyweight only, the same as the On Your Side Quad Stretch
   • Body position: seated, not lying face down
8. 

   8. Quad Stretch

   83% match

   • Quads
   • Other
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lay on your side. Loop a belt, rope, or band around your top foot. Flex the knee and extend your hip, attempting to touch your glutes with your foot, and holding the belt with your hands. This will be your starting position.
   2. With the belt being held over the shoulder or overhead, gently pull to increase the stretch in the quadriceps. Hold for 10-20 seconds, and then switch sides.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Movement: static stretch, the same as the On Your Side Quad Stretch
   • Primary muscle: quads, the same as the On Your Side Quad Stretch
   • Equipment: bodyweight only, the same as the On Your Side Quad Stretch
9. 

   9. Kneeling Hip Flexor

   83% match

   • Quads
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.
   2. Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Primary muscle: quads, the same as the On Your Side Quad Stretch
   • Equipment: bodyweight only, the same as the On Your Side Quad Stretch
   • Body position: kneeling, not lying face down
10. 

    10. Standing Elevated Quad Stretch

    81% match

    • Quads
    • Other
    • Beginner
    • Isolation

    How to perform this exercise

    1. Start by standing with your back about two to three feet away from a bench or step.
    2. Lift one leg behind you and rest your foot on the step,either on your instep or the ball of your foot, whichever you find most comfortable.
    3. Keep your supporting knee slightly bent and avoid letting that knee extend out beyond your toes. Switch sides.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches

    • Movement: static stretch, the same as the On Your Side Quad Stretch
    • Primary muscle: quads, the same as the On Your Side Quad Stretch
    • Equipment: -, not bodyweight only
    • Body position: standing, not lying face down