Here is a simple way to stretch the thigh (quadriceps) muscles. The classification of this stretch is "static (versus active isolated)," which means that the position will be held for 15 to 30 seconds.

A problem with many quadriceps stretches is that the knee is often bent too much. This not only stretches the quad muscles, but it also increases joint range of motion around the knee joint. This improper stretch technique can increase the potential for injury in sports and activities of daily living. In short, the knee should never be fully flexed in a quadriceps stretch.

Instructions:

From a seated position, place one of the strap loops around the ball of your shoe. If the strap does not have stretch loops/pockets, then you can create your own by doubling it over or creating a knot around the shoe.

Lie down face down on a workout mat. Grasp the opposite end of the stretch strap and bend the knee no more than 90 degrees. Use one or both arms to slowly pull the strap forward to stretch the quad muscle. The stretch should be held for 15 to 30 seconds in a position of mild discomfort.

IMPORTANT: Always keep the knee in a fixed position as you stretch. The aim is not to stretch the knee joint, but the quadriceps muscle itself. If done correctly, your leg should elevate higher off the ground as you pull on the strap.