Quadratus femoris stretch

• Begin sitting on the floor with knees bent
   • Place both hands on the floor behind your back, with both arms extended.
   • Flatten your lumbar spine.
   • Slowly begin lowering the knee of the side you wish to stretch until you reach the ground.
   • Maintain the knee bent at approximately 45°.
   • Place the hand on the side you are stretching on the opposite knee and pull it across.
   • Maintaining the stretched leg in contact with the ground all time.
   • Perform the stretch for the suggested amount of time, repetition and sets as Instructed.