This exercise is great after a warm up. It helps stretch the glutes and hamstrings of the front leg, and the hip flexors and quads of the back leg.
Start this stretch having one leg bent in front with your foot flat on the floor. Your other leg should be bent behind you with your shin resting on the floor. Your torso should be straight, and your hands resting on your knee. You may want to have something soft under your knee.
Inhale, as you slowly push your hips forward, stabilizing your leg with your hands.
Hold for 3-5 seconds, return to start position, and switch legs.
Suggested reps: 2-3 per leg.