Above graphic courtesy of Iemily.com
The quadricep runs along the front of the thigh, from the hip to the knee. It is one of the largest and strongest muscle groups in the body. The quadricep is made up of four muscles. One, the rectus femoris, crosses both the hip and knee joint. The other three, vastus medialis, vastus intermedius and vastus lateralis act on the knee joint only. These muscles are in action virtually all the time when you dance, which is why it's so important to stretch them properly.
Some basic quadricep stretches
Lie down on your side and pull the foot of the top leg up to your bum. Keep the knees close together and push out from the hip.
Above graphic courtesy of www.troopers.state.ny.us
While standing upright, grab your ankle and pull your foot towards your behind. Keep the knees together and push your hip out.
Above photo courtesy of the Feet of Flames program
Do a forward lunge by putting one leg back and bending the front leg accordingly (make sure the knee doesn't pass the toe). You have two options; you can either bend the back leg or keep it straight. The former also targets the gluteus of the front leg.
Above left graphic courtesy of www.storknet.com
Above right graphic courtesy of www.widerhorizons.org
