From a low lunge, slide the front heel forward and the back knee back with both hip bones facing the front. Take weight through blocks or hands, lower a little over weeks, and keep the back hip pointing down rather than rolling open.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 holds of 60 seconds per side on blocks, 3 to 4 times a week.
This is months of work, not weeks. Sharp pain right at the sitting bone means stop; high hamstring tendon injuries heal very slowly.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.