Side-Lying Quad Stretch For Tennis | Exercise 5.39
Static Stretching · Book exercise 5.39
A side lying quadriceps stretch that can also address the hip flexors when the hip is carefully extended.
Exercise Video
Video timing: The clip demonstrates setup and release with short holds. It is not a timed follow-along. The book specifies a 45-second hold on each side.
Technique Photograph
How To Perform The Stretch
Lie on one side with the lower leg straight and the lower arm extended. Bend the upper knee, take hold of the upper foot or toes, and draw the heel toward the buttock while keeping the pelvis steady. Repeat on the opposite side. A small hip extension can add a hip flexor emphasis.
Technique Cue
Do not pull the knee far behind the trunk at the expense of pelvic position.
Targeted Muscles And Timing
Target: Quadriceps; hip flexors when the hip is extended. The tennis book recommends holding the stretch for about 45 seconds. Perform both sides where applicable, moving into a comfortable range without bouncing.
Book Technique And Related Exercises
Lie on the side and bring the top heel toward the buttocks without losing pelvic alignment. The book distinguishes the quadriceps stretch from moving the knee behind the torso to shift emphasis to the hip flexors.
Related movements: Buttocks Kicks and Lunge Hip Flexor. See Advanced Concepts of Strength & Conditioning for Tennis for the complete exercise and assessment guidance; explore all static stretches.
Explore Related Tennis Exercises
All static stretches · Tennis book · Related dynamic stretch
← 5.38 Supine Knee to Chest · 5.40 Supine Towel Hamstring →
Book reference: Advanced Concepts of Strength & Conditioning for Tennis, Chapter 5, exercise 5.39 Side-Lying Quad.