The quad stretch is pretty self-explanatory. It will stretch your quad muscles, the front, upper leg muscles. This stretch has many different forms and has been criticized for years. This version is the safest, so don't be afraid to try it! Balance on your right leg, bend your left leg and hold your ankle firmly with your right hand. Yes, your opposite hand because it is safer for your knee. Hold for 18-30 seconds. Repeat if you'd like. Stand by a wall if you need more balance. See the picture below.