2. Stretching the front and back muscles of the thigh from a standing position
![Stretching the anterior and posterior thigh muscles from a standing position: exercise photo.](https://bodybuilding-and-fitness.ru/wp-content/webp-express/webp-images/doc-root/wp-content/uploads/2020/06/rastyazhenie-perednih-i-zadnih-myshc-bedra-iz-polozheniya-stoya-foto.jpg.webp)
- Bend your leg at the knee and press it against the buttock.
- Hold this position for 15 seconds, using support if necessary.
- Extend your knee and take your leg forward, place an emphasis on the heel in the slope, pulling your toes towards you. Feel the tension under your knees.
- Hold the position for 15 seconds.
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