STARTING POSITION:
Get on your right knee and place your knees at 90º. Place your hands on either side of your hips. Contract your pelvic floor and core while keeping your chest up. Grab your right foot with your right hand.
MOVEMENT:
Slowly pull your feet towards the glute you feel the stretch in your cuadriceps. Make sure you don't arch the back. Maintain the stretch during the required time and then do it with the other side.
TIPS: You should feel the stretch of the muscles but not pain.