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Quadriceps Prone Stretch 

You can also stretch your quads while lying on your stomach. The floor helps to maintain your pelvis in this posture, limiting rocking and enhancing stretch. 

Instructions

  • Place your hands on your stomach.
  • Bend your knee as far back as you can. Grab your ankle and move your foot towards your buttocks.
  • Hold your position for 30 seconds.
  • Return to your starting point.
  • Repeat the exercise 3 to 5 times more with each leg.

If reaching your ankle to lift your leg up is tough, put a towel or strap around your ankle and pull with that. Even if you can't readily reach your ankle, this can help you get a good stretch in your quads.