Half-Kneel Hip and Quad Stretch
With the help of this stretch, you will be able to activate the quad muscles and hips. If you want to perform this exercise, simply kneel on one of the knees and keep the other foot pressed on the floor right in front of you. The goal is to reach a 90-degree angle (or as much as you can close to 90-degree angle).
After that, lean in the direction of your front leg and stretch the front side of the hip down. Next, hold the ankle of the leg placed on the ground and pull the leg toward the rear to stretch the hip and hamstring. In this way you will stretch your knee thoroughly. Perform between ten and fifteen repetitions.