The sidelying quad stretch is a great way to get a good stretch to your quads. Being on the floor in a supported position can help you focus in on the stretch in your quads. Here is how you do the sidelying quad stretch:
Lie on your side.
Bend the knee of your top leg as far as you are able.
Maintain position for 30 seconds.
Return to starting position.
Repeat exercise 3 to 5 more times with each leg.
Stretching, home equipment
Grab a Stretch-Out Strap, a towel, a rope, two belts fastened together—whatever.
Loop one end around one of your feet and hold the other in the same side hand
Lie on the edge of your bed with one leg planted on the ground and the other flat on the bed and parallel to the edge of the bed. The one on the bed should be the one that the strap is looped around.
Prop your torso up on your elbows.
Scoot the planted foot as far forward (toward your head) as possible. Doing so, you might feel a hamstring stretch in the planted leg.
Pull on the strap, bringing your foot toward your shoulder blades. Hold 30 seconds and repeat for each leg as needed.