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: 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.

Masculino