HOW: Start in a tall kneeling position and then place one leg straight out in front of you. With your hips square and your toe pointing up, send your hips back by hinging at the hips. Pause for the given amount of time, then return to the starting position.
FEEL: You should feel a comfortable stretch in the back of the leg.
COMPENSATION: Avoid letting your hips rotate out as you perform this exercise. Also be sure to keep your torso upright with focus on hinging at your hips and not rounding your back.