Stand tall and hold a wall or chair for balance
Bend one knee and bring your heel toward your glutes
Grab your ankle or foot with the same-side hand
Keep your knees close together
Tuck your pelvis slightly under
Keep your torso upright
Hold the stretch for 20 to 30 seconds
Switch sides
Kneel on one knee with the other foot planted in front
Shift your hips forward gently
Keep your torso straight
Hold for 20 to 30 seconds
Switch sides
Lie on your side and bend the top knee backward
Hold your ankle and pull the heel toward your glutes
Keep your knees aligned
Hold for 20 to 30 seconds
Switch sides
Use a strap or towel around your ankle if you cannot reach your foot
Stretch after a warm-up or workout
Breathe steadily while holding each stretch
Avoid bouncing
Stop if you feel sharp pain