Seated Hip & Glute Stretch
Sit on the floor, back straight, shoulders down, abs engaged, palms on the floor behind you, arms straight, and knees bent with feet flat on the floor.
Lean back slightly from the waist, keeping back straight, and cross your right ankle at your left knee.
Breathe deeply and hold for 10-30 seconds. Repeat on opposite side.
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Keep shoulders relaxed and back straight. For a deeper stretch, place your left heel closer to your body. To reduce intensity of this stretch, place your left foot farther away from your body.
Muscles Stretched: Glutes, hips