Quadriceps, Hip Flexors
Lie flat on back on bench/step.
Slide one leg (e.g., right) off side, let it hang down.
Keep left leg on bench.
Bend right knee, reach back with right hand to grasp foot/ankle.
Gently pull heel towards glute.
Feel stretch front right thigh.
Keep core engaged, avoid back arching.
Hold 15-30s. Switch legs.