From Head to Toe: The Ultimate Stretching Guide

This basic quad stretch can be done anytime, anywhere.

• Stand on one leg with your knees touching. If you need to, grab hold of a chair or wall for support.
• Grab your left foot with your left hand and pull it toward your butt. Do your best to keep your chest upright, and don't worry about how close your foot is to your butt. Keep your focus on getting a good stretch in your quad.
• Hold for 20 to 30 seconds, then stretch the other leg.