1. Start in a forward lunge position with one leg extended behind you, knee resting on the ground. Ensure your front knee is at a right angle and directly above your ankle.
2. Place your hands on the ground on either side of your front leg for balance. This will be your starting position.
3. Gently press your hips forward to feel a stretch through the front of your hip and thigh of the extended leg. As you press forward, keep your torso upright and maintain a neutral spine. Hold this position for 15-30 seconds.
4. After holding the stretch, ease back to neutral, and then gently shift your weight back, straightening your front leg and hinging at the hips to feel a stretch through your hamstring. Keep your spine straight and avoid rounding your back. Hold this position as well for 15-30 seconds.
5. Repeat the stretch for the desired number of repetitions before switching legs and performing the stretch on the other side.
Remember to perform the stretch in a controlled manner, and avoid bouncing or sudden movements. Always stay within a range of motion that is comfortable for your flexibility level.
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