Lower body stretching is the most used in sports because of leg movements in basketball, soccer, skating, etc.
This exercise improves the flexibility of the quadriceps and relaxing the hamstrings. Start off with a standing position with your arms at your sides. bend your knee with your heels flat on the ground, toes pointed straight ahead, and feet about shoulder-width apart. As you hold this bent-knee position, notice the difference between the front and the back thigh.
Sit with your legs apart and your hands behind your head and lower your upper body down on the floor. Hold in this position for 20 seconds.
SPORTS LIST (BASKETBALL.... ETC)
Stand a small distance from a wall or post, and lean into it with your forearms. Now extend your left leg out and pretend you're pushing against the wall.... hold for 20 seconds and repeat with the other leg.