- Lie on your back with slightly bent knees and heels on sliders.
- Pull your heels towards your glutes to lift your hips off the ground.
- Extend knees to starting position, but do not rest hips on ground.
- Hold on to something stable and pull the leg on the opposing side straight up. Hold this position.
- Set up a bar at mid way up your quad. Place the working leg against the bar.
- Place one foot behind. You should only be on your toes on that back foot. Your front foot should be planted flat the entire time.
- Bend your back knee and push your hips back. Look for a stretch in your front hamstring.
- When you feel the stretch, push your hips forward again until you're back in a standing position.
- Place a barbell at about midway up your thigh. Press your quads into the barbell.
- Push your hips back while leaving your knees mostly extended. Look for a stretch in your hamstrings.
- When you feel the stretch, push your hips forward until you're back in a standing position.
