1 - Kneel on an exercise mat or soft surface with your partner or the anchoring surface behind you. Ensure that your feet are secure under the anchoring surface or held by your partner. You may want to use a pad or cushion under your knees for comfort.
2 - Slowly lower your torso toward the ground by bending at your hips and knees. Keep your back straight and your body in a straight line from your knees to your head.
3 - Lower your body as far as you can while maintaining control. You’ll feel a strong stretch in your hamstrings.
4 - Use your hamstrings and glutes to push your torso back up to the starting position. Your partner or the anchoring surface should assist you if needed.
