Side-lying quad stretch – how to do it right
Lie on your side, hold your top foot and draw it to your bottom, knee points down.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- On your side, bottom arm under your head.
- Hold your top foot and draw the heel to your bottom.
- Knee points down, hips gently forward.
- Don’t arch your back, then switch sides.
How long?
40–45 seconds at a steady pace: slow on the way down, strong on the way up. 2–4 rounds. Then switch sides – BLOX tells you when.
If something niggles
Don’t fancy the floor? Knee niggling? Then do Hip flexor stretch instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.