Quad/hip flexor stretch in standing is performed while standing on one leg with the other leg bent behind held by either your hands or a stretching rope. Make sure to use support from a sturdy surface such as a table or wall if your balance is not the best. Tuck your hips by performing a pelvic tilt to get the most out of your stretch and use your opposite hand to pull the foot back toward your buttocks. . Hold for 30 seconds to 1 minute. Repeat 2-3 times per side.