Quad Stretch Lying Face Up On Flat Bench
1. Take up lying position on a horizontal bench (platform). Bend your left leg at the knee and grasp left foot, while squeezing your abs. Back is still straight. This is your starting position.
2. Pull the foot toward yourself with your hand while pressing it down.
3. Perform the same exercise with your right foot.
Tip: Hold in maximum stretch position for 20 seconds. Repeat 5 times for each leg.