Put your right foot on a support such as a chair, a table, or a bench. Your foot should be at or below hip level, with your leg straight, your knee and toes pointing straight up, and your quadriceps engaged. If your knee tends to lock or hyperextend, protect it with a micro bend.
Make sure the hip of your raised leg is not lifted but instead is releasing downward (without the leg or foot turning outward). Hold for several breaths, repeating on each side. For a deeper stretch, bend forward over your leg at the hip crease, with your spine and leg straight and your quadriceps firm.
Remember! If you feel pain while exercising, stop, and seek professional advice.