HOW: Start by lying on the ground or table. Place one leg in front and across you. Your shin should be perpendicular to your body. Slowly sink down with your chest until you feel a pull in the back of the hip. With the leg that is straight, push your toes into the ground straightening your knee. Hold this extension for as long as prescribed.
FEEL: You will feel a deep stretch in the back hip on the elevated leg, and your quadriceps muscles working in the extended leg.
COMPENSATION: Avoid rotating and opening your chest away from the leg that is bent. Make sure to try and fully extend the straight leg.