Your quadriceps are a large group of four muscles at the front of your leg—from above the knee to your hip. Tight quads can cause problems with your knees and hips, but this stretch is a great way to work your quads.
1 Stand with your feet shoulder width apart and relax your arms at your sides.
2 Bend your right knee and extend your right leg backward. Grab your right foot with your right hand and rest your right foot on your buttocks. Hold this position for 30 seconds, then lower your right foot to the floor.
3 Bend your left knee and extend your left leg backward. Grab your left foot with your left hand and rest your left foot on your buttocks. Hold this position for 30 seconds, then lower your left foot to the floor.