Single Quad Backward-Lean Stretch

1. Begin by kneeling on the ground with both knees bent at 90 degrees and your feet behind you.

2. Gently lean back as you place your hands on the ground behind you for support, shifting your weight onto your arms.

3. Keeping your hips pushed forward, slowly lower your back toward the ground as far as you can without discomfort in your knees.

4. You should feel a stretch through the front of your thighs. The highlighted red area in the image indicates the primary muscle group being stretched, which is the quadriceps.

5. Hold the stretch for 15-30 seconds, making sure to breathe deeply and maintain even pressure on both legs.

6. To release the stretch, use your hands to support your weight as you return to an upright kneeling position.

7. Switch to stretch the other leg, if you were stretching one leg at a time.

Note: It is very important to perform this stretch with care to avoid putting undue pressure on your knees or back. If you experience any pain, especially in the knee joint, discontinue the stretch and consult a professional. This stretch is ideal for improving flexibility in the quads and can be a useful cool-down activity after a leg workout or running.

---