All right, so the next stretch we're doing is a lying down quad stretch. So basically what you're going to do is lie down on your stomach, and what you're gonna do is you're gonna bring one leg back, and grab onto the back of your foot, or you can grab onto your ankle, whatever feels most comfortable, and you're going to lift your knee off of the ground. And you're going to feel a good stretch all through the front of your quad. Make sure while you do this, your back is straight, your core is tight, your hipbone is touching the floor. So you wanna kinda dig your hipbone into the floor, you're gonna feel even more of a stretch through that quad. You're gonna hold this for about 20 seconds, and then you're gonna switch legs. Same thing other side. Bring that foot right back, keep that hipbone in the ground, gonna feel a good stretch throughout that quad. Keep the core tight. And then, release. So that is how you do a lying down quad stretch.