Stretching the quads forces your hamstrings to contract, helping them get stronger. It's important to have strong and flexible quads since these muscles help lift your knees and increase your speed. This standing quad stretch is into to incorporate after a run, and once you master this, you can carefully pull your thigh and knee slightly behind your body (not pictured) for a greater hip flexor stretch at the same time.
Stand tall, holding onto a chair or wall for balance if necessary (not pictured). Keep your feet hip-width apart, your back straight and your feet parallel. Reach back and grab your left foot in your left hand, keeping your thighs lined up next to each other and left leg in line with the hip (not pulled back behind you).Breathe deeply and hold for 10-30 seconds. Repeat on opposite side.