Prone Quad Stretch

The prone quad stretch lengthens the front of the thigh while you lie face down, which removes the one thing that makes the standing version awkward: balance. With the body supported by the floor, you can concentrate on the stretch itself rather than on staying upright, and the position makes it much easier to notice whether the pelvis is staying neutral. That detail matters more than it seems. The rectus femoris crosses both the hip and the knee, so it only lengthens fully when the hip stays extended, and arching the lower back to pull the heel closer creates the illusion of range without stretching the muscle further. Press the hip bones into the floor, draw the heel toward the buttock with steady pressure rather than a pull, and stop well short of any discomfort in the knee.