Always perform these stretches if doing any lower body activity such as running cycling and obviously prior to any leg weight training session.
As with all stretching, warm up your muscles first. There is nothing wrong with spending 5 - 10 minutes doing light cycling, getting off and stretching before you commence your hard training routine.
Stretching your hamstrings (back of thigh) and quadriceps (front of thigh) will not only prevent injury, it will also improve your activity ability.
Easy Normal Stretch
1. Stand with your feet shoulder-width apart, one foot extended half a step forward.
Easy Quadriceps Standing
1. Stand holding onto a secure object, or have one hand raised out to the side for balance.
The next page will help you prevent muscle soreness or injury in two vulnerable areas.