Stretching the hip flexors and quads

Stretching hip flexors and quads — tech exercise:

1. Lie on the floor face down. Put on the foot rope, belt or expander.
2. Bend the leg at the knee, pull the strap with both hands, stretching the muscles of the thigh, as shown in the figure. Knee and thigh off the floor. Stretch for 10-20 seconds, then change legs.