HOW: Get set-up in a half kneeling position, the side you want to stretch should be the side with the knee down. To begin the stretch, perform a posterior pelvic tilt to flatten your lower back, this will help with the hip flexor stretch. To get a greater stretch, shift your weight forward. To get a greater quadriceps stretch, you can actively or passively bend your knee further.
FEEL: You should feel a stretch in the front of your hip and thigh as well as above your knee.