Side-Lying Quadriceps Stretch

The player starts lying on one side, with the bottom leg slightly bent for support. The ankle of the top leg is grasped with the hand. The heel is drawn gently toward the glutes and the hip pushes forward to deepen the stretch at the front of the thigh. The knee stays in its natural alignment without being forced.

Keep the torso and shoulders balanced and avoid over-arching the lower back. The stretch should be felt on the front of the thigh, and there should be no sudden pulling. Switch sides when the time is up.