Kneeling Quad Stretch This is my all-time favorite quad stretch. It lengthens the entire front of the thigh, stretching the quad from the hip to the knee. Begin in a runner's lunge with your right foot forward. Slowly lower your left knee to the floor. Take a few moments to find balance, and once you're stabilized, grab your left foot with your left hand. Hold for 30 seconds, then switch sides. Image Source: POPSUGAR Photography / Kyle Hartman