1. Stand up straight on one leg. If needed, hold onto a stable object to maintain balance.
2. Bend your other knee and bring your heel towards your buttock.
3. With the same side hand, reach back and grab the ankle of your bent leg.
4. Gently pull the ankle closer to your buttock until you feel a comfortable stretch in the front thigh of the bent leg. Make sure your knee is pointing downward and not out to the side.
5. Keep your hips straight, without allowing the stretching leg to move forward. This ensures the focus remains on the quadriceps.
6. Hold the stretch for 15-30 seconds, being careful not to bounce or overextend.
7. Release your ankle and gently lower your foot to the ground.
8. Repeat the stretch with the opposite leg.
9. Perform the stretch 2-3 times on each leg.
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