Stand tall and hold a wall or chair for balance
Bend one knee and bring your heel toward your glute
Grasp your ankle or foot with the same-side hand
Keep your knees close together
Tuck your pelvis slightly and keep your torso upright
Hold the stretch for 20 to 30 seconds
Switch sides
Repeat 2 to 4 times per side
For a standing quad stretch, keep your supporting leg slightly bent if needed
For a lying quad stretch, lie on your side and pull your top foot toward your glute
For a kneeling quad stretch, place one knee on the floor and shift your hips forward gently
Stop if you feel sharp pain