1. Place a box or bench in front of you that is low enough to allow your trailing leg to rest on it comfortably but high enough to provide a good stretch.
2. Stand in front of the box with your feet hip-width apart.
3. Step your right foot forward and place it flat on the ground.
4. Lift your left foot back and rest the top of it on the box.
5. Ensure your right knee is directly above your right ankle and your thigh is parallel to the ground.
6. Keep your torso upright and your hips square to the front.
7. Push your hips forward slightly to intensify the stretch in your left hip flexor and quadriceps.
8. Hold the stretch for 20-30 seconds, or as directed, focusing on breathing and keeping a proper posture.
9. Release the stretch and switch legs to perform the stretch on the opposite side.
Remember to breathe deeply and steadily while holding the stretch and avoid overextending your knee or arching your back. It's crucial to maintain tension in your abdominal muscles to keep your spine aligned and to optimize the stretch in your hip flexors.
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