To Perform the Kneeling Lunge Quad Stretch:

1. Begin in a kneeling lunge position with one foot positioned in front of you and the opposite knee resting on the ground with the foot elevated behind the body (figure 1).
   
   
2. From this position perform a posterior pelvic tilt – this will prevent the back and pelvis from extending during the stretch.
   
   
3. Next, Slide your upper body forward by bending your left knee and pushing forward with your right hip until you feel a stretch on the front of the right hip and thigh.
   
   
4. Hold this position for 13-30 seconds
   

Figure 1