The quads or quadricep muscles are present at the front of your thighs. These muscles help you in all sorts of foot movement. So, it is important that they are loose and flexible.
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Upward Dog
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Lie down on your stomach with your arms beside your chest. With the help of your arms, you need to pull your head, chest and stomach upwards in a stretch.
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Lying Stretch
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Lie down on your side such that your knees are bent, your head is resting on your hand, then bring your foot back towards your hip, grab it with your hand and stretch your leg.
Kneel down and then slowly start leaning back towards the floor. Try to grab your feet, hold and then come back to your original position.
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Standing Stretch
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Stand straight with your feet shoulder-width apart. Now, lift your one leg backwards, hold it with your hand and stretch.
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Hip Flexor Stretch
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Kneel, take a huge step forward with one leg getting in a low-lunge position. Now lean forward on the outstretched leg, hold and then come back to the starting position.