1. Begin by kneeling on a mat or soft surface to protect your knees. Place a bench or platform next to you if you want to use it for a deeper stretch, although it's not necessary.
2. Step your right foot forward, and bend your knee to a 90-degree angle. Your left knee should remain on the floor, and your left foot extended straight back.
3. Make sure your front knee is directly over your ankle and your back shin is parallel to your hips.
4. Keep your torso upright and your hips square to your front leg. This will help you engage the stretch properly.
5. If you are using a bench, you can place your back foot on it to intensify the stretch.
6. Gently push your hips forward until you feel a stretch in the glute of the back leg and possibly the hip flexor as well.
7. Hold this position for 15-30 seconds, keeping your breathing steady and deep.
8. Release the stretch, switch legs, and repeat on the other side.
9. Perform 2-4 sets on each side depending on your comfort level and flexibility goals.
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