Stand on one leg and pull the opposite foot toward your glutes
Keep knees close together
Keep your torso upright
Tuck your pelvis slightly
Hold the stretch for 20 to 30 seconds
Switch sides
Use a wall or chair for balance if needed
Perform a kneeling quad stretch with one knee on the floor and the other foot in front
Shift your hips forward gently
Keep your back straight
Hold the stretch for 20 to 30 seconds
Switch sides
Try a side-lying quad stretch by lying on your side and pulling the top foot toward your glutes
Keep your hips stacked
Hold the stretch for 20 to 30 seconds
Switch sides
Stretch after a warm-up or workout
Repeat each stretch 2 to 4 times
Stop if you feel sharp pain