The side lying hip Flexor and quad stretch helps improve mobility and flexibility in the quads and hip flexor area.
Lie on one side balancing your upper body on your forearm, which should be firmly planted on the floor. Your top leg should be stacked on the bottom leg. This is your starting position.
Bend your top knee and bring your ankle to your glutes. Grab your ankle with your free hand and pull it toward your glutes, bending the leg back to feel the stretch in your quad and hip flexor. Hold, return to starting position.
Be sure to keep your torso upright.
Do not make the stretch too uncomfortable. It should be slightly uncomfortable, but not painful.