Advanced Floor Quad/Hip Stretch
Start lying on your side with your knees bent and the leg you want to stretch on top of the non-stretching leg. Then grab the ankle of the stretching leg with your hand on the same side. For example, if stretching your right leg, grab your ankle with your right hand.
The first part of the stretch involves moving your stretching leg back, while pulling with your arm to help move the leg back and bend your knee. The further your leg moves back and the more bend you have in your knee, the more your quad will stretch. If your knee moves back enough, you can get some hip flexor stretch as well.
You can further increase the stretch by using your other leg to help push the stretching leg back. This is accomplished by placing the foot of the non-stretching leg on the quad (front thigh) of the stretching leg and then pushing on the thigh using your non-stretching leg. This significantly increases the amount of hip flexor stretch.
If you want to focus on the hip flexor stretch instead of the quad stretch, you can let go of the stretching leg with your hand and just push with the non-stretching leg. You can also arch your back (increase the curve in your spine) to further enhance the stretch.
There are a number of variations with this stretch, so you can use is whichever way works best to target your tightest muscles.
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