While increased activity on your feet may lead to tight quads, so can inactivity. Sitting for hours reduces the amount of time you spend lengthening and shortening these muscles. With increased sitting, the quads become static and more resistant to lengthening or stretching

Quadriceps stretch

  1. Stand on your left leg, one knee touching the other. You can hold a chair or the wall to keep you steady if needed.
  2. Grab your right foot, using your right hand, and pull it towards your butt. …
  3. Hold the position for 20 to 30 seconds, then repeat, switching from your left leg to your right.
 

Repetitive movement, poor posture, and constantly sitting in a sedentary lifestyle force hip flexors into a constantly-shortened position, creating one of many the reasons for tight hamstrings.

Hamstring stretch

Leaning forward with one leg straight in front as shown on the video feel the pull on the rear side of the thigh
Hold the position for 20 to 30 seconds, then repeat, switching to the other leg.