- On side with both knees pulled to chest and holding the top ankle with the top hand and the bottom knee with the bottom hand
- Contract the top glute and pull the top leg back until stretch is felt. Hold 2 seconds, return to start position and repeat
- Contract top glute throughout stretch
- Stretching the quad and hip flexor of the top leg
- Linear half kneeling (one knee on ground) with back knee on soft mat or pad
- While keeping a slight forward lean of the torso, tighten the core and contract (tighten) the glute of the leg with the knee on the ground
- Maintaining this posture, shift the entire body slightly forward
- Exhale and hold the stretch for two seconds
- Relax and repeat
- Avoid excessive arching in your low back
- Stretching in the front of hip and upper thigh
