Quadriceps Stretch
What is an effective quadriceps stretch? Let’s look at the muscle group. It is made up of 4 smaller muscles on the front of your leg. A good rule of thumb is to move a muscle in the opposite way it contracts. Your quads work to straighten your lower leg from the knee. They also work to bend your leg from the hip. So, the best way to limber up these muscles is to bend the knee and keep your hip straight. 
Careful to pull gently on your foot while doing this prone stretch (which can also be done standing), so that you don't put strain on your knee. Hold your stretch for 10 to 30 seconds and switch legs. Push your hips forward and flex your glutes on all these positions for more intense stretches.
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