To Perform the Side Lying Quad Stretch:

1. Begin lying on your right side and bend the left knee so you can grasp the ankle with your arm (figure 1).
   
   
2. From this position perform a posterior pelvic tilt to ensure proper form during this phase of the stretch.
   
   
3. While holding the ankle with your hand, pull the thigh back behind your body by contracting the muscles on the back of the hip and leg while at the same time gently pulling up on the ankle with your arm (figure 2).
   
   NOTE: Do not allow the back to arch during this movement. Holding a posterior pelvic tile during this phase of the movement should prevent this from occurring (see step 2).
   
   
4. Hold this stretch position for 15-30 seconds and then repeat on the opposite side.
   
   
   

Figure 1