Legs: lean against the wall or steps, put your toes on the wall or steps, lean forward and push your legs.
Front thigh (quadriceps femoris): find a place similar to a guardrail, turn your back on it, put your feet on it, and lean back. You will feel the muscles in the front thigh jump tightly.
Rear thigh: Lower limbs are still, upper body leans down, try to touch the ground with your hands, and if you feel relaxed, try to stick your abdomen on your thigh.
Inner thigh: stretch the "one" on the side, slow down when going down, and keep it for about 10 second when reaching the limit.