Perform 2 sets, holding each stretch for 30 seconds per side where applicable.

Quad Stretch.

• Kneel on one knee with the other foot flat in front
• Grab the ankle of the back leg and pull it gently toward your glutes
• Keep your torso upright and hold the stretch
• Switch sides and repeat

Lying Glute Stretch (Figure 4).

• Lie on your back with one leg bent, foot flat on the ground
• Cross the opposite ankle over the bent knee, forming a “4” shape
• Grab behind the thigh of your bent leg and gently pull it toward your chest
• Hold the stretch, feeling it in your hamstring and glutes

Pigeon Pose.

• Start in a plank position
• Bring one knee forward, placing it behind your wrist, with the shin angled across your body
• Extend the opposite leg straight back, keeping your hips square to the ground
• Lower your torso down as far as comfortable, feeling the stretch in your glutes and hips
• Hold, then switch sides

Child’s Pose.

• Kneel on the ground with your big toes touching and knees spread wide
• Sit your hips back toward your heels and stretch your arms forward, lowering your chest to the ground
• Rest your forehead on the floor and breathe deeply
• Hold the pose, feeling the stretch in your lower back, hips, and shoulders