Start by lying on your back to the side of a table or a bench with your knees bent to 90 degrees.

Drop the leg closest to the edge of the table and grab the front of the lower leg. Pull heel towards your butt until you feel a stretch through your quad and hip flexor. Keep the other knee bent to 90 degrees and try not the arch your lower back during the stretch. Stretch each leg 2 times for 30 seconds each.