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In the top picture, you can see an example of how people typically get into position when stretching their quads. In an even more extreme scenario, a lot of people like to lay back to feel an even deeper stretch, but what they don’t know is that you’re putting your knee in an uncomfortable position that forces it out of natural alignment.
In the picture below, you can see an example how you should position yourself instead, so that your knee is not in an awkward position. In fact, you can even get a deeper stretch out of it by keeping your knee pointed straight down and tightening your glute on the same side. Don’t forget to ease in/out of your stretches along with incorporating deep breathing patterns!