Stand tall with one hand on a wall, bend the other knee and draw that heel toward your buttock, holding the ankle with the same-side hand. Keep your knees together and your tailbone tucked under so the stretch lands on the front of the thigh rather than in your lower back.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
Hold 30 to 45 seconds per side, 2 rounds.
Pulling the heel in hard can compress a cranky knee; if the knee joint itself hurts, hold your trouser leg instead of the ankle and ease off the bend. Arching the lower back to fake range defeats the stretch, so tuck the pelvis and accept less.
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.