Alright, so next we're doing the standing quad stretch. Basically the quad is the front of your thigh and we're gonna be stretching this area right here. What we're gonna do is you can use a wall or a chair or anything to hold your balance, I'm just gonna be standing here. So I'm gonna take the back of my foot or my ankle and your gonna bring the foot back just like that and what you're gonna do is you're gonna keep your shoulders back, your core tight, your back is straight, but you're gonna slowly move your leg back from the hip back. So you're gonna feel a good stretch throughout the the thigh and the quad just like that. You don't wanna bring your foot back sideways, you just wanna bring it straight back just like that. You're gonna hold that for about 20 seconds and then you're gonna switch legs. And as you slowly move your leg back from the hip down, you'll feel even more of a deeper stretch into that quad. This is a great stretch to add to your hamstrings, your calves, your glutes. When you're gonna do a workout of cardio, running, weight training, anything like that, you wanna keep yourself from cramping, so you definitely wanna stretch that area before doing any exercises.