How to Stretch Quads

1. Stand up straight with your feet shoulder-width apart.
2. Bend one leg behind you and grab your foot with your hand.
3. Gently pull your heel towards your buttocks until you feel a stretch in the front of your thigh.
4. Hold the stretch for 30 seconds, then switch sides.

Kneeling quad stretch

1. Kneel on one knee and place your other foot in front of you with your toes pointing forward.
2. Lean forward from the hips, keeping your back straight.
3. You should feel a stretch in the front of your thigh on the back leg.
4. Hold the stretch for 30 seconds, then switch sides.

Lying quad stretch

1. Lie on your back with one leg extended in the air and the other leg bent at the knee.
2. Loop a resistance band around the ball of your foot and hold the ends of the band in each hand.
3. Gently pull the band towards your chest until you feel a stretch in the front of your thigh.
4. Hold the stretch for 30 seconds, then switch sides.

Hip flexor and quad stretch