The quad stretch is an important stretch to do after any heavy climbing or descending, biking, spinning, jumping, as well as after any quad work, including squats and leg presses and leg extensions. While standing on one foot - you may use any stationary object for stabilization - bend the other knee and hold it back with either hand. Keep both thighs parallel and close, and keep your hips straight. Hold for six seconds, repeat, then switch sides.