HOW: Begin in a half kneeling position with your back foot planted on an elevated surface such as a chair or couch. From this position, tuck your pelvis and shift your weight forward onto the front foot, pause, and rock your weight back.
FEEL: You should feel a comfortable stretch in the front of your hip of the knee that is planted and a stretch in the back of the leg of the foot that is in front.
COMPENSATION: Keep your pelvis tucked as you perform this exercise and do not let your back arch
