Keep the toes of your left foot pointed so that your shin is lying flat on the ground.
When you first try this move, sit against a wall. Place a pillow between the wall and your lower back. If you’re less flexible, you can do this with your left leg straight or slightly bent.
Once you’ve pushed your knee as far you comfortably can, hold the stretch for about 15 seconds and release.
If you’re new to this stretch, you can start out by sitting against a wall. Set a pillow between your lower back and the wall for support.
If you are new to this stretch, you may want to place a pillow under your front leg between the knee and the hip. [11] X Research source
If this part is difficult for you, try rising up into a kneeling position. Move 1 leg back behind you to stretch.
If your hips are very tight and you are having trouble squatting comfortably, you can place a rolled-up towel under your heels to soften the stretch. [18] X Research source To make this stretch more difficult, extend one of your legs out to the side. Then, switch and extend the other leg. [19] X Expert Source Adam ShutyCertified Strength & Conditioning Specialist Expert Interview. 26 August 2020.
If you’re having trouble reaching the ground, you can put your hands on a box or block instead.
