Stand tall and hold a wall or chair for balance
Bend one knee and bring your heel toward your glutes
Grab 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 legs and repeat
Try a standing quad stretch after a walk or workout
Lie on your side and pull your top foot toward your glutes
Use a strap around your ankle if you cannot reach your foot
Avoid arching your lower back
Breathe steadily while holding the stretch
Repeat on each side 2 to 3 times