AREAS INVOLVED: Glutes, Lower back, Hamstrings
Lay flat on your back with knees bent.
Grab under left thigh and pull knee towards chest until you feel mild tension. Hold for ten seconds, then pull slightly farther until you feel slightly more tension. Hold for ten seconds.
Relax. Repeat sequence with other leg.
To emphasize the glutes and iliotibial band, pull knee towards the opposite shoulder.
To emphasize inner hamstrings and groin, pull knee towards the outside of the same shoulder.