The Lying Quad Stretch can definitely help you improve on your balance as a whole. It is not only for runners or those with dodgy knees. Daily activities, like squatting, walking running, can tighten the group of 4 muscles that make up the quadriceps.

Tightening of the quads may also cause spinal stenosis or other lumbar spine issues. Stretching these greatly contributes to your versatility, comfort and flexibility.

2-5 Minutes

Muscle Group
Rectus Femoris, Quadriceps

Easy to moderate

Fitness Type

Safety Icon

Safety Tips

Should you have a back or knee problem, you might want to exercise caution in doing this exercise and better yet, check with your doctor before doing this stretch.


Equipment Required

Any mat is not necessary for this exercise. If your hips are very tight, you can sit on a bolster or block.

Yoga Mats are suitable to be used in this workout.   Read our review on the various types of mats available.

Number of Reps and/or Length of Time


2-3 minutes
10-15 secs hold
Repeat 3-4 times for each leg


2-4 minutes
15-20 secs hold
Repeat 2-4 times for each leg


3-5 minutes
20-30 secs hold
Repeat 4-5 times for each leg


Step 1
Watch the instructional video, then read the following for clarification.

Step 2
Lie on your mat facing the right side, legs straight. Rest your head on your right arm.

Step 3
Bend slowly the knee of your left leg and place your heel as close as possible to your left butt cheek.

Step 4
Hold for a comfortable period of time.

Step 5
Release your left leg and roll over your body to the left side and do the right leg.

Step 6

Make it happen and shock everyone

Fitness Tip

Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.

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