Stand tall, holding onto a wall or chair for balance if needed. Bend one knee and bring your heel towards your buttock. Grab your foot with the hand on the same side and gently pull.

Lie on your side with your bottom leg slightly bent. Bend your top knee and bring your heel towards your buttock. Grab your foot with the hand on the same side and gently pull.

Kneel on one knee, with your front foot flat on the floor. Gently lean forward, pushing your hips forward, until you feel a stretch in the front of your thigh.

Lie face down with the foam roller positioned under the front of your thighs. Roll slowly back and forth from just above the knee to the hip, using your forearms and toes to control the movement.; SMR (Self Myofascial Release); Beginner-Advanced; Foam Roller; Control the amount of presure; Rolling to fast, not using enough presure.; It should feel like a deep masage on the muscle.

Start in a tall kneeling position. Keeping a straight line from head to knees slowly lower your upper body backwards. Use hands to gently push off and return, when needed.

Start in a tabletop position. Bring the right knee forward. Extend the left leg straight back. Focus on pressing the front of the left thigh towards the floor.