Half-Kneeling Quad Stretch

1. 1 - Start in a half-kneeling position with your right knee on the ground and your left foot flat on the floor in front of you, forming a 90-degree angle at both knees.
2. 2 - Ensure your torso is upright and your core is engaged to maintain a neutral spine throughout the stretch.
3. 3 - Slowly tuck your pelvis under (posterior pelvic tilt) to increase the stretch along the front of your right hip and thigh.
4. 4 - Reach back with your right hand and grasp your right ankle, gently pulling your heel toward your glutes to deepen the quad stretch.
5. 5 - Hold the stretched position for 20-30 seconds while breathing steadily and keeping your balance.
6. 6 - Release and return to the starting position, then switch legs and repeat on the opposite side.