Lying on your front, propped on one forearm as in sphinx, you bend the opposite knee, reach back for that foot and press it gently towards the outside of the hip, so the front of the thigh stretches while the chest stays lifted in a mild backbend.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
Hold 20 to 30 seconds per side, 2 rounds, pressing the foot only as far as the stretch stays in the thigh.
The bent knee is in deep flexion with your hand adding leverage, so the stretch must stay in the belly of the thigh; any pain at the knee joint itself means ease off immediately. Skip it after knee or shoulder injury, and point the fingers the same way as the toes so the pressing shoulder is not wrenched.
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.