1. Stand upright with your feet hip-width apart for stability.
2. Shift your weight onto your left foot.
3. Bend your right knee and bring your heel towards your buttocks.
4. Reach back with your right hand and grab your right ankle or foot.
5. Gently pull your right foot closer to your buttocks to increase the stretch in your quadriceps. Ensure your knee is pointing straight down to the ground and not out to the side.
6. Keep your torso upright, and avoid bending at the waist.
7. Hold the stretch for 15-30 seconds, maintaining steady breathing throughout.
8. Carefully release your foot, return to the starting position, and repeat the process on the opposite leg.
9. To maintain balance, you can extend your free arm out to the side or hold onto a stable object like a chair or wall.
For an effective stretch, it's important to maintain proper form and avoid bouncing or jerking movements. Also, ensure that you perform the stretch on both legs to maintain muscular balance.
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