Method: Lie on your back on a comfortable surface. Bend the left knee and bring it toward the chest. While keeping the right leg flat, grasp the left knee with both hands and pull it down toward the chest as far as possible.
Affected Body Part: Most-stretched muscles: Gluteus maximus, erector spinae, lower latissimus dorsi. Lesser-stretched muscles in the right leg: Semitendinosus, semimembranosus, biceps femoris, gluteus medius.
Bringing the knee toward the armpit instead of the chest will increase the stretch in the muscles. You can do this exercise with both legs simultaneously, but it won’t be as effective as when done with each leg separately.