The move: Standing Quadriceps Stretch

Works on: This exercise will improve flexibility and range of motion of the quadriceps.

David Sprague/Los Angeles Daily News (ENLARGE)
Trainer Matt Johnson begins the Standing Quadriceps Stretch from a standing position.
David Sprague/Los Angeles Daily News (ENLARGE)
Hold the right ankle with the left hand.
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Setup: Begin by standing erect with torso upright.

Step 1: Lift leg to the opposite hand.

Step 2: Hold the ankle, not the foot, for 10 to 30 seconds.

Step 3: Descend to the starting position.

Fit tip: For beginners, utilize a chair or wall for balance.

Repetition: Do 2 to 3 sets lasting 10 to 30 seconds each.

Matt Johnson is a certified personal trainer through the International Sports Sciences Association.