Instructions

1. 1

   Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand.

2. 2

   Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors.

3. 3

   Focus on extending your hips, thrusting them towards the floor. Hold for 10-20 seconds and then switch sides.