Stand straight with one leg balanced, pull the heel of one leg towards your pelvis, and grab the foot with your hand. The other hand can hold onto the support.
Use your hands to pull your heel as close to your buttock as possible, keeping your knees together.
Hold as long as needed until you feel muscle relaxation.
Then repeat on the other side.
Recommendations
If you are doing strength sports, stretch your quadriceps at the end of your workout or in between sets for leg exercises where the quadriceps is one of the targets.
Stretch the muscles in each exercise for 30-60 seconds, depending on the difficulty of the exercise and how it feels.
If you want to achieve good flexibility for the development of splits, do each exercise for 1-3 minutes, depending on the difficulty.
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