Double Lean Back Quadriceps Stretch

1. 1 - Kneel on a soft surface with both knees together and your feet pointing straight back behind you, toes flat on the ground.
2. 2 - Sit back gently onto your heels, ensuring your knees remain together and your spine is upright.
3. 3 - Place your hands on the floor slightly behind you for support, or rest them on your thighs.
4. 4 - Slowly lean your torso backward, lowering your upper body toward the floor as far as your flexibility allows, feeling a deep stretch along the front of both thighs.
5. 5 - Keep your core lightly engaged to protect your lower back and avoid excessive lumbar arching.
6. 6 - Hold the stretched position for 20 to 30 seconds, breathing deeply and relaxing into the stretch with each exhale.
7. 7 - Carefully return to the upright kneeling position by engaging your core and pressing through your hands, then repeat as desired.