STEP BY STEP GUIDE:

1. Set up
Begin in a half-kneeling position on a comfortable surface. Make sure the knee on the floor is well supported with a cushioned surface, such as an exercise mat or folded towel. Place the knee of the side you want to stretch underneath your hip, with your opposite foot flat on the floor in front of you. Both knees should be bent to approximately 90 degrees.

2. Set your pelvis
Gently tuck your pelvis underneath you (posterior pelvic tilt) and squeeze the glute of your back leg. Keep your body upright and your core gently engaged.

3. Shift your hips forward
Keeping your glute squeezed and your upper body tall, gently shift your hips forward until you feel a comfortable stretch through the front of your hip or thigh. You only need a small movement to create the stretch.

4. Hold for 30–90 seconds
Maintain the position for approximately 30–90 seconds. Take slow, relaxed breaths while keeping your glute engaged and your pelvis in position.

5. Return and repeat
Slowly return to the starting position, switch sides and repeat.

Key point: Avoid arching your lower back or excessively pushing your hips forward. The aim is to create a comfortable stretch through the front of the hip, rather than simply moving as far forward as possible.

Pro tip: If you struggle to feel the stretch, focus on squeezing the glute of your back leg and gently tucking your pelvis underneath you before moving your hips forward. Often, only a very small forward movement is needed.