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Quadriceps
Hip Flexors
Start on hands and knees (tabletop).
Shift weight slightly.
Reach back with one hand (e.g., right) to grasp the same-side foot or ankle.
Gently pull heel towards glute, feeling stretch in front of thigh.
Keep core engaged, avoid excessive back arching.
Hold for 15-30 seconds.
Release slowly. Repeat on other side.