Standing Quad Stretch
This stretch is for the front of the thigh and works best if you position yourself by a wall, table, or other object to provide you extra support. Start by lifting one foot behind you and grab your ankle/foot with your hand.
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.
To get an effective stretch, keep the knee of the leg you are stretching as far back as possible. Ideally, your knee should be directly below or behind your hip (without bending forward). The more forward your knee, the less the quad stretches. Keeping your knee back also helps stretch your hip flexors.
The closer your bring your heel towards your body, the greater the stretch of the quad. This is one of the most important stretches for people to do, since the quads are a large muscle group and they are used frequently. Many of my clients have noticed significant reductions in knee discomfort after consistent use of this stretch.