Stand up straight, while keeping your supporting leg slightly bent. Support yourself by gently holding on to the wall or an apparatus in the gym.

Bend your other leg and, holding the front of your foot, pull it up towards your buttock. Don't pull your ankle sideways.

Keep your knees together, with hips square to the front and your stomach muscles tight. Keep your spine upright: tilt your hips backwards, not forwards since the latter movement will arch your back.

Keep your head, neck and back straight.

Feel the stretch in the front of your thigh and your hip.

Hold the stretch for 30 seconds.

Repeat with the other leg.