10 Best On Your Side Quad Stretch Alternatives for Limited Mobility

The On Your Side Quad Stretch is done lying face down. Ranked closest by our scoring: the Lying Prone Quadriceps, the Lying (Side) Quads Stretch and the Chair Leg Extended Stretch.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: On Your Side Quad Stretch

On Your Side Quad Stretch
Primary muscle
Quads
Equipment
Other
Difficulty
Beginner
Type
Isolation
How to perform On Your Side Quad Stretch
  1. Start off by lying on your right side, with your right knee bent at a 90-degree angle resting on the floor in front of you (this stabilizes the torso).
  2. Bend your left knee behind you and hold your left foot with your left hand. To stretch your hip flexor, press your left hip forward as you push your left foot back into your hand. Switch sides.
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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
    Lying Prone Quadriceps

    1. Lying Prone Quadriceps

    94% match
    • Quads
    • Bodyweight
    • Beginner
    • Isolation

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

    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
  2. Lying (Side) Quads StretchPlay demonstration

    2. 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
  3. Chair Leg Extended StretchPlay demonstration

    3. 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
  4. Kneeling Hip Flexor

    4. 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
  5. All Fours Quad Stretch

    5. All Fours Quad Stretch

    76% match
    • Quads
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want a harder version that still works the quads.

    How to perform this exercise
    1. Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand.
    2. Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors.
    3. Focus on extending your hips, thrusting them towards the floor. Hold for 10-20 seconds and then switch sides.

    Sets and reps: Hold for 20 to 30 seconds, 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: kneeling, not lying face down
  6. All Fours Squad StretchPlay demonstration

    6. All Fours Squad Stretch

    76% match
    • Quads
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
    2. Extend one leg straight back, keeping your knee bent and your foot flexed.
    3. Slowly lower your hips towards the ground, feeling a stretch in your quads.
    4. Hold this position for 20-30 seconds.
    5. Switch legs and repeat the stretch on the other side.

    Sets and reps: Hold for 20 to 30 seconds, 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: kneeling, not lying face down
  7. Looking At Ceiling

    7. Looking At Ceiling

    75% match
    • Quads
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Kneel on the floor, holding your heels with both hands.
    2. Lift your buttocks up and forward while bringing your head back to look up at the ceiling, to give an arch in your back.

    Sets and reps: Hold for 20 to 30 seconds, 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: lying on your back, not lying face down
  8. Side Lying Groin Stretch

    8. Side Lying Groin Stretch

    75% match
    • Adductors
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start off by lying on your right side and bend your right knee in front of you to stabilize the torso.
    2. Rest your head on your right hand or shoulder. Lift your left leg upward and hold it by the back of the knee (easier) or the foot (harder).
    3. Pull your left knee in toward your left shoulder and simultaneously press your foot or knee down to the floor. To intensify this stretch, straighten your left leg. 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: adductors, not quads
    • 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
  9. Basic Toe TouchPlay demonstration

    9. Basic Toe Touch

    69% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your arms by your sides.
    2. Bend forward at the waist, keeping your back straight and your knees slightly bent.
    3. Reach down towards your toes with your hands, keeping your legs as straight as possible.
    4. Pause for a moment at the bottom, then slowly return to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: glutes, not quads
    • Equipment: bodyweight only, the same as the On Your Side Quad Stretch
    • Body position: standing, not lying face down
  10. Ankle On The Knee

    10. Ankle On The Knee

    68% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. From a lying position, bend your knees and keep your feet on the floor.
    2. Place your ankle of one foot on your opposite knee.
    3. Grasp the thigh or knee of the bottom leg and pull both of your legs into the chest. Relax your neck and shoulders. 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
    • Primary muscle: glutes, not quads
    • Equipment: bodyweight only, the same as the On Your Side Quad Stretch
    • Body position: seated, not lying face down

On Your Side Quad Stretch FAQ

What muscles does On Your Side Quad Stretch work?

The stretch primarily targets the quadriceps group, especially the rectus femoris, which crosses both the hip and knee. It lengthens the rectus femoris through hip extension and knee flexion while the vasti experience knee flexion-specific stretch.

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