Mobility & stretching

Side-lying thigh stretch

Drawing your heel towards your bottom while lying on your side — stretches the front of the thigh.

Beginner Low impact Exercise mat
Movement diagram for Side-lying thigh stretch: lying on your side to side-lying thigh stretch
Original diagram — start and finish positions.

How to do it

  1. Lie on your right side.
  2. Grab the top of your left foot and gently pull your heel towards your left buttock.
  3. Keep your knees touching.
  4. Hold for 15 to 20 seconds, then turn over and repeat.

Form tips

  • Push your hips slightly forward for more stretch.
  • Use a towel around your foot if you can't reach.

Common mistakes

  • Arching your back.
  • Letting the top knee drift up.

Easier and harder

Make it easier

Loop a towel around your ankle.

Make it harder

Gently press your hips forward.

Sources

  1. NHS: How to stretch after exercising — checked 3 Oct 2026

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