Floor Quad Stretch
This is similar to the standing quad stretch, except you will be lying on the ground during the stretch. This can either be done lying face down or on your side, whichever feels better.
The benefit to this stretch is that you don’t have to worry about balance, so you can really focus on the quad stretch. On the other hand, if you have good flexibility, this version can be more difficult to get a good stretch than the standing version.
When lying face down, if you are stretching your right leg, it’s best to grab your ankle with your left hand. If it feels better to use the hand on the same side you are stretching that is fine, but be sure to keep your foot close to your body. If you pull your foot away from the body (out to the side) it puts unwanted stress on the knee.
If you can’t get enough of a stretch in this position, you can try putting something, such as a towel, under the knee of the stretching leg. This increases the pull in the hip flexor and intensifies the quad stretch.
When doing the stretch on your side, most people find it easier to stretch the top leg and hold the ankle/foot with the same arm. For example, if stretching your right quad, lay on your left side and grab your right ankle with your right hand.
This involves a little more control than lying face down, but it’s easier to increase the intensity of the stretch if it feels too easy. To enhance the stretch, move the knee of the stretching leg back so that it ends up farther back than your hip. The further back the knee is, the more intense the quad stretch.